Emotional Eating: Tips for Taking Control

“Food makes me feel better.” 

Have you ever felt this?  If so, you are not alone.  Food can be comforting, relaxing, and make you feel safe, especially in the wake of emotional triggers.

While sugary or salty foods may provide temporary relief, the aftermath of an emotional eating binge can feel even worse.  This type of over eating is one of the biggest contributors to weight gain.

Here are 5 tips that might help:

1. Practice Awareness – Listen to your body and be aware of changes, sensations and discomfort. When you know what’s happening you can take steps to deal with the emotions that you are feeling.
2. Be Curious – Ask yourself what triggered the emotion and try to name what you are feeling. Is it anger, sadness, fear? What needs to change to make you feel better?
3. Learn New Management Skills – Food has been a reliable source of comfort for many people who are dealing with weight, but to take control of emotional eating, you will have to learn new skills for coping with discomfort. This will take practice, so be patient with yourself. Experiment with stress balls, journaling, calling a friend, taking a warm shower, exercise, curling up in a weighted blanket, or cuddling with your pet.
4. Find the Positive in Your Feelings – You don’t have to stop having feelings in order to be in control of your eating. In fact, having feelings is a very normal part of the human experience. Some feelings are pleasant, and others, not as pleasant. The goal is to disconnect your feelings from food and find healthier ways to live with your feelings and get through tough moments.
5. Keep Your Blood Sugar Steady – When your blood sugar roller coasters up and down, your emotions do too. You may feel a short burst of “awesome” when your blood sugar is high, but then an equally deep low when your blood sugar drops. The answer is to have balanced meals throughout the day that include 30 grams of protein. This will help you maintain steady energy levels without dramatic highs and lows that can trigger stronger emotions and poor eating choices.

UNJURY® Protein can help you maintain a steady blood sugar all day, especially when you can’t meet your protein needs with solid foods.