If you’re an emotional eater, you may find yourself eating to deal with uncomfortable emotions, using food as a reward when you’re happy, and craving sweets or unhealthy snacks when stressed. These ideas can help you cut down emotional eating and develop healthier eating habits, even when you’re stressed.
Awareness Is Key
Emotional eating is sometimes called “mindless eating” because we often don’t think about what we’re doing and let our unconscious habits or drives take over
- A mindful approach to eating can be helpful, but before you can put it into practice, you should become aware of how you feel right before you eat.
- One way to check in with yourself is to maintain a food journal.
Use Mindfulness Exercises
Many people have successfully staved off cravings or greatly reduced the amount of “stress” food they eat by practicing mindful eating
- Mindfulness, the act of being present and aware, can help people get out of the habit of acting on their cravings without thinking
Try Healthy Alternatives
Use healthier fare.
Relaxation Techniques
When you’re under stress, cortisol could be making you crave salty food and other unhealthy foods
- Create a simple stress management plan or find stress relievers that fit your specific situation
- Here are some strategies that may help you relax faster and easier
Cope in Healthy Ways
While we need food for survival, there are healthier ways to cope with emotions
- Talking to a friend
- Journaling
- Exercise
- If food is your only treat at a job you hate, try techniques for finding satisfaction at your job or get a different one
