I noted in another article (Emotional Eating: Four Common Causes) that there are at least four common causes of "emotional eating". It has been found that "emotional eating" has psychological implications as well as physical implications and that it is usually used (though unconsciously) in most cases to elevate a persons mood - so they feel better about their circumstances.
This kind of eating usually results, over a period of time, in overweight or obesity. Learning to conquer this type of eating, leads to improved physical and psychological health. Here are six techniques to help you resolve emotional eating:
1 - Recognize emotional eating for what it is.
Learn to be aware of times you eat to avoid unpleasant feelings or in response to unpleasant situations. Learn to eat good, balanced meals at regular meal times. If you must snack between meals snack on healthful alternatives like fruit, carrot sticks, etc.
2 - Find other ways to deal with your emotional avoidance.
If you are bored, find some interesting thing to do. Adopt a hobby that suits your interests, for example. Sometimes, something as simple as chewing a flavorful stick of sugarless gum can help until the feeling of boredom passes.
3 - Drink a glass of cold water.
Studies have shown that people often misinterpret feelings of thirst for feeling of hunger. They also show that many Americans are chronically dehydrated. Drinking that glass of cold water will not only help to alleviate the hunger for a while but will also help to satisfy your thirst.
4 - Learn to manage your stress.
There are many stress reduction strategies that you can learn about online, or even at your nearest bookstore. Some of these strategies can even be practiced in an office environment. Realize that it may take time to learn to implement a strategy; remember, you've been caving into the emotions for sometime.
It will take time to learn to recognize the situations that trigger your emotional reaction and then to learn how to deal with it in a positive way. Learn to view these situations as opportunities for personal growth.
5- Accept the fact that emotional eating may not have a quick remedy.
Sometimes it is difficult to look at yourself objectively, and it may take time and patience. Our emotions are not something we can switch "off" and "on" like a light.
For the short term, you still may need to turn to foods for comfort, but as you learn to recognize what you are doing you will learn to find other ways to deal with the situation. It may even be as simple as substituting carrots sticks for the sweet roll. As time passes, you should be able to deal with the situations that trigger your need in more healthful ways.
6 - Get a coach.
Do you know someone who has dealt with this problem successfully in their own lives? Ask them how they learned to control their emotional reactions. Ask them if they would be willing to give you suggestions and hold you responsible for your actions.
7 - Get professional help.
Talk with your personal physician, he may be able to help, or seek the help of a trained counselor or therapist. Because of the health benefits of losing weight, many insurance companies will cover at least a portion of the cost of professional help for this type of problem.
A letter from your physician may help in getting insurance coverage. The help you receive in overcoming this problem, should benefit you and your medical insurance company for many years in the future. A "cookie cutter" approach to "emotional eating" usually does not work. Some people can overcome more easily than others, so be aware, that resolving this problem will take time.
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