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May 15, 2020 · 1. Get down to the root cause. A bad day at work or a fight with a friend are short-term issues. But emotional eating can stem from bigger issues, too. These include chronic stress, long-term anger, depression and other concerns. If these apply to you, you may benefit from counseling, stress management, exercise and other techniques.
Oct 19, 2023 · Finding alternative coping strategies may be one way to curb emotional eating tendencies, according to a 2018 study. The study also found that exercise may lessen the impact of...
- Nancy Lovering
Dec 2, 2022 · When negative emotions threaten to trigger emotional eating, you can take steps to control cravings. To help stop emotional eating, try these tips: Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are.
- Identify Your Triggers for Emotional Eating. When trying to stop the cycle of compulsive or emotional eating, it’s important to know what triggers your urges to overeat.
- Be More Intentional Around Triggers. Becoming more self-aware and intentional when you encounter your triggers is key to overcoming emotional eating. It’s often easier to make good choices proactively, instead of relying on sheer willpower when experiencing the urge to overeat.
- Learn to Recognize & Listen to Your Hunger Cues. Physical and emotional hunger are experienced differently. Noticing these differences is only possible when you’re tuned in, centered, and in focus with your body.
- Keep a Food Diary. Similar to dissociation, those who emotionally eat tend to ‘zone out’ when eating, leading them to overlook or ignore their sense of fullness.
- Start an emotion diary. The more you understand your habits, the better. Eating in response to emotion can happen automatically. The more you understand how you feel when you do certain things, the better your chance at changing things.
- Find other ways to cope. Once you have more information about the emotions, situations, or thoughts that can trigger eating, you can start to make changes.
- Move your body. Moving your body can be a powerful way to manage stress and anxiety. Activity helps to reduce levels of stress hormones in your body. It also releases endorphins to give your mood a boost.
- Try mindfulness. Mindfulness has many benefits for mental health. It’s shown to be a powerful way to manage anxiety and depression. It has also been shown to reduce stress eating.
May 1, 2023 · Because it can be part of you without you realizing it, emotional eating may be difficult to let go of. But it’s possible to manage by developing coping skills. Here's how to get started. Try these five strategies to stop feeding your feelings. 1. Identify your patterns.
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Jan 26, 2024 · Combating Emotional Eating. So, what are some strategies to cope with negative emotions in a healthy way? Here are five skills to help combat emotional eating, regulate difficult emotions, and promote relaxation: 1. Progressive Muscle Relaxation (PMR) Apply muscle tension to specific parts of the body (e.g. calves, biceps, fists, etc.)
