![]() And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check. Don't keep hard-to-resist comfort foods in your home. Take a walk, watch a movie, play with your cat, listen to music, read, surf the internet or call a friend. Instead of snacking when you're not hungry, distract yourself and substitute a healthier behavior. Lean on family and friends or consider joining a support group. You're more likely to give in to emotional eating if you lack a good support network. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing. Over time, you might see patterns that reveal the connection between mood and food. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. To help stop emotional eating, try these tips: When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. This can also lead to an unhealthy cycle - your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again. ![]() The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. ![]() Whatever emotions drive you to overeat, the end result is often the same. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation. In fact, your emotions can become so tied to your eating habits that you automatically reach for a treat whenever you're angry or stressed without thinking about what you're doing.įood also serves as a distraction. Although some people eat less in the face of strong emotions, if you're in emotional distress you might turn to impulsive or binge eating, quickly consuming whatever's convenient without enjoyment. ![]()
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