Ways to tackle emotional eating

By Bio Island Nutrition Team

Let’s be honest we have all been guilty of strolling over to the fridge for a little snack whenever we’ve been stressed, upset, angry, lonely, exhausted or just bored, or to even just to treat ourselves for getting through the day. Even as children sometimes our parents would reward us with a treat. Which then can of course lead us to an unhealthy cycle as we often do it more and more because of the associations of rewards or treating ourselves. This cycle of emotional eating to make us feel better, doesn’t usually fix any emotional problems, but can end up making us feel worse or have long term impacts on our health.

This cycle tends to continue as we have then created a messaged that gets sent to our brain that we’ve learned how to “deal” with the stress. So when it happens again we know how to deal with it.

While eating in the moment may feel good, the feelings that triggered the eating are still there. No matter how powerless you may feel it is possible to make positive changes by dealing with your emotions, avoiding triggers, and conquering cravings. These simple steps will help you overcome your emotional eating.

1. Acknowledge your feelings and take action – It is important to acknowledge how you are feeling and to break the habit of using food as a band aid. Finding other things that work for you is the key. For example, if you are exhausted, light a candle and try a face mask and a warm bath to relax. If you are lonely or feeling depressed try reaching out to a friend, try to go out somewhere even for a change of scenery or even join a team sport.
2. Mindful eating – Mindful eating not only means taking a second to take in what your eating, but also taking a moment to enjoy it and accept your feelings at the time. It is important to enjoy the food that you are eating, this can include eating slowly, and savouring every bite, acknowledging all your senses, listening to your bodies signals to eat when your hungry and to stop when you are full and make sure you slow down and take deep breaths and are not scoffing down all your food.
3. Get active – Exercise is fantastic for your mood and energy levels, this is due to its role in releasing endorphins this means it is a powerful stress reducer. The key to making exercise a habit is to make a routine that works for you and to do something you enjoy, from playing a team sport, going to the gym, hiking in nature, or even some yoga in a peaceful spot. It needs to work for you, not what is expected of you.

Get the junk out of your pantry – This one can be an easy one, if the food isn’t in your pantry you can’t eat it right? (that includes your emergency snacks). Making health food swaps for your favourite comfort foods is one of the best ways to curb your cravings but also fills your body with something nutrient dense. If your go to snack is chips you could swap it to kale chips, nuts or even roasted seeds. Look online for some great ideas for healthier food swaps.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.