How To Stop Stress Eating
Do you feel like you eat as a way to soothe or distract yourself from uncomfortable emotions or stress? I know I do.
My go-to soothe food is Peanut M&M’s. I can go full hog on a share size bag. And it usually happens when I’m stressed out, feeling emotional, or tired. Afterwards my stomach hurts, I’m full of regret, and I’m sure to get a few pimples on my face in the next day or so.
If you notice that you are not fully conscious while you eat, snacking because you are bored, tired or emotional, shoveling food into your mouth without tasting it or taking your self-loathing into the shower with you, then it will be helpful to begin the following practice.
Every morning, set a daily intention to be more conscious as you eat.
I’m going to ask myself what I actually want to eat.
I’m going to assess my nutritional needs before I eat.
I’m going to savor the tastes and textures of my food.
I’m going to eat a single serving of the food I’m craving.
I’m going to replace mindless eating with going for a walk.
I’m going to drink water so I don’t mistake thirst for hunger.
I’m going to track my food so I’m more aware of my eating habits.
I’m going to note how my body feels before, during, and/or after eating.
I’m going to adopt a flexible mindset around food and no food is off limits.
I’m going to stop often throughout eating to assess how full or satisfied I am.
The key is to pick JUST ONE intention that feels doable for you. It is also important to be non-judgemental with yourself. This is new for you. You won’t get it perfect every time and you shouldn’t expect perfection.
For example, I legit shoveled my lunch down so that I could write this post. At first I was like “dang it, I did it again.” But then I realized, just the simple practice of acknowledging that I did it and approaching myself with grace was a step in the right direction.
In Health,
Dr. Kira
