i
i
l
i
(Please note: Extreme feelings of hopelessness are typical of chronic depression. Please talk to a mental health professional if you nd yourself feeling perpetually hopeless.) Lack of Control You think: My life is out of control. ere is nothing in it that I am in charge of. Everyone and everything around me rules my life. Except for eating…I can eat whatever I want, whenever I want it. So I will. Feeling Unappreciated Perhaps you’ve accomplished something rules my life. Except for eating…I can eat whatever I want, whenever I want it. So I will. F eling Una preciated Perhaps you’ve a complished something exceptional at work and no one has exceptional at work and no one has noticed. Or maybe you’ve made a personal achievement you’d dreamed of for years. But no one at home shares your pride. You nd yourself tempted to congratulate yourself by “treating” yourself to a binge. Boredom Th re’s nothing to do. Nowhere to go. Per- haps you feel lonely, to . Th ’s nothing at home to occupy your mind or your hours. But there is a pantry full of comfort f od that will kill som of th t empt time. ere’s nothing to do. Nowhere to go. Perhaps you feel lonely, too. ere’s nothing at home to occupy your mind or your hours. But there is a pantry full of comfort food that will kill some of that empty time. If you t into any one of these ve proles, try sitting down with a piece of paper and brainstorming to nd alternative behaviors to eating. You may be surprised at the solutions you come up with…and at just how well they work once you try them. Then, write your ideas on notecards and post them where you will see them in your moment of need — how about on the r frige at r door or next to the pantry? Accepting why you eat the way you do can be a big step towards breaking the cycle of emotional eating. and post them where you will see them in your moment of eed — how ab ut on the refrigerator door or next t the pa try? en, write your ideas on notecards and post them where you will see them in your moment of need — how about on the refrigerator door or next to the pantry? Accepting why you eat the way you do can be a big step towards breaking the cycle of emotional eating. Accepting why you eat the way you do can be a big step towards break- ing the cycle of emotional eating. (Please note: Extre e f elings of hope- lessn s are typical of chronic depression. Plea e talk to mental health professional if you fi d yourself feeling p rpetually ho less.) Lack of Control You think: My life is out of control. There is nothing in it that I am in charge of. Everyone and e er thing r e charge of. Ev ryone and everything around me rules my life. Except for eating… I can eat whatever I wan , whenever I want it. So I will. e li U appreciated s you’ve accomplished some- thing exceptional t work and no one has noticed. Or maybe you’ve made a personal achievement ou’d dreamed of for years. But no one at h me shares our pride. Y u find noticed. Or maybe you’ve made a personal achievement you’d dreamed of for years. But no one at home shares your pride. You find yourself tempted to congratulate you self by “treating” ou self to a binge. Boredom ourself tempted to congra ulate yourself by “treating” yourself to a binge. Boredom If you fit into ny one of these five profiles, try sit ng down with a piece of paper and brainstorming to find alternative behav- iors to eating. Y u may be surprised at the solutions you come up with…and at just how well they wo k once you try them. If you fit to any one of these five profiles , try sitting down with a piece of paper and brainstorming to find alternative behaviors to eating. You may be s rprised at the solutions y u co e up with… and a just how well they work once you try them. Then, write your id as on notecards (Please note: Extreme feelings of hopelessness are typical of chronic depr ssion. Please talk to a mental health professional if you find your - self f eling perpetually hopeless.) ac f ntrol t i k: My life is out of control. There s nothing in it that I m in There’s nothing to do. Nowhere to go. Perhaps you feel onely, t o. There’s nothing at home to occupy your mind r your h urs. But there is a pantry full of comfort food that will kill some of that empty time.
By Jennifer R. Scott | Updated February 15, 2014 Emotional eating can be a di£cult challenge when you are trying to lose weight. It’s a di£cult habit to break once it’s a part of your life, but by understanding what causes it and nding ways to cope that don’t involve food, you can overcome it. Read on to learn how to prevent and Prevent and Cope with Emotional Eating cope with emotional eating. What is Emotional Eating? By Je nifer R. Scott | Updated February 15, 2014 Emotional eating can be a difficult challenge when you are trying to lose weight. It’s a difficult habit to break once it’s a part of your life, but by understanding what causes it and finding ways to cope that don’t involve food, you can overcome it. Read on to learn how to prevent and cope with emotional eating. What is Emotional Eating? Before you can learn to cope with emotional eating, you must first understand what it is. As the name implies, emotional eating is characterized by repeatedly eating in response to feelings rather in response to hunger to gain physical nourishment. Emotional eaters often consume large amounts of food at one sitting, which is sometimes referred to as a binge. Understand the Emotional Cues Many emotional eaters eat in response to five common cues, which include boredom, loss of control and anger. Only you can know if these cues prompt you to eat emotionally: Eating a snack a few times a week because you are bored may not be a problem; eating a container of ice cream each time you’re angry probably is. Understanding these cues and learning how to choose another response — such as exercising to release pent-up anger —will help you end the cycle of eating in response to these feelings. Identify Your Triggers M ny emotion l eaters eat in resp nse to five common cues , which nclude boredom, loss of co t ol and anger. Only you can know if these cues prompt you to eat emotionally: Eating a snack a few times a week because you ar bored may not be a problem; eating a container of ice cream each time you’re angry probably is. Understanding these cues and learning how to choose another response — such as exercising to release pent-up anger — will help you end he cycl of eating resp nse to thes feeli gs. Identify Your Triggers Before you can learn to cope with emotional eating, you must rst understand what it is. As the name implies, emotional eating is characterized by repeatedly eating in response to feelings rather in response to hunger to gain physical nourishment. Emotional eaters often consume large amounts of food at one sitting, which is sometimes referred to as a binge. Understand the Emotional Cues Many emotional eaters eat in response to ve common cues, which include boredom, loss of control and anger. Only you can know if these cues prompt you to eat emotionally: Eating a snack a few times a week because you are bored may not be a problem; eating a container of ice cream each time you’re angry probably is. Understanding these cues and learning how to choose another response — such as exercising to release pent-up anger —will help you end the cycle of eating in response to these feelings. Identify Your Triggers While many emotional eaters share cues in common, there may be certain feelings or situations that trigger you to eat that do not affect someone else. One of the best ways to understand your own personal emotional eating triggers is to keep a “food and feelings” food diary. In it, you simply record what you eat and how you were feeling before, during and after your binge. Stress Affects Your Eating Habits Whi e many emotional eaters shar cu s in common, there may be certain feelings or situations that trigger you to eat that do not affect someone else. On of the best ways to understand your own personal emotional eating triggers is to keep a “fo d and feelings” food diary. In it, you simply r cor wh you e t an how you er fe l g before, during a d after your bing . Stress Affects Your Eating Habit While many emotional eaters share cues in common, there may be certain feelings or situations that trigger you to eat that do not aect someone else. One of the best ways to understand your own personal emotional eating triggers is to keep a “food and feelings” food diary. In it, you simply record what you eat and how you were feeling before, during and after your binge. Stress Aects Your Eating Habits Stress is one of the most common reasons that women in particular overeat. Stress is alleviated by eating certain foods and many women get in the habit of reducing tension by enjoying these foods rather than dealing with the source of their tension. By creating self-care skills that allow you to identify non-food solutions to tension-causing situations, you will be much less likely to All or nothing thinking means you feel like you must do something perfectly or you should not do it at all. We often are either “on” our diets or “off” of them. The sense of failure this brings can cause negative emotions that in turn trigger a binge. By allowing yourself the freedom to face every day as a fresh start and see every decision as independent of the one before it, you may find emotional eating is much easier to avoid. Str ss is one of the mo t common reasons that women in particular overeat. Stress is alleviated by eating certain foods and many women get in the habit of reducing tensio by enjoying these foods rather than dealing with the sou ce of their tension. B creating self-care kills that allow you to identify n n-food solutions to t nsion-causing situa ions, you ill be much less likely to eat emotionally after a st essful d y. Let Go of All or Not ing Thinking eat emotionally after a stressful day. Let Go of All or Nothing inking eat emotionally after a stressful day. Let Go of All or Nothing Thinking All or nothing thinking means you feel like you must do something perfectly or you should not do it at all. We often are either “on” our diets or “o ” of them. e sense of failure this brings can cause negative emotions that in turn trigger a binge. By allowing yourself the freedom to face every day as a fresh start and see every decision as independent of the one before it, you may nd emotional eating is much easier to avoid. All or nothing thinking means you feel like you must do something perfectly or you should not do it at all. We often are either “on” our diets or “off” of them. The sense of failure this brings can cause negative emotions that in turn trigger a binge. By allowing yourself the freedom to face every day as a fresh start and see every decision as independent of the one before it, you may find emotional eating is much easier to avoid. 5 Common Emotional Eating Cues 5 Common Emotional Eating Cues otional eating is the practice of consuming large quantities of f od — usua ly “co fort” or junk f ods — in response to f elings instead of hunger. Some of the common emotional eating cues are: nger By Jennifer R. Scott | Updated February 15, 2014 By Jennifer R. Scott Stress is one of the most common reasons that women in particular overeat. Stress is alleviated by eating certain foods and many women get in the habit of reducing tension by enjoying these foods rather than dealing with the source of their tension. By creating self-care skills that allow you to identify non-food solutions to tension-causing situations, you will be much less likely to e nifer R. Scott tional eating can be a difficult challenge when you are t rying to lose we ght. It’ s a difficult habit to break once i t’ part of your life, but by un- derstanding what causes it and finding ways to c pe that do n’t involve f od, you can overcome it. Read on to learn how to prevent and cope with emo- tional eating. hat is Emotio al Eating? Before you can learn to cope with emotional ating, you must first und r - stand what it is. As th name implies, emotio al eating is characterized by rep tedly eating in r ponse to feelings rath r in response to hunger to gain physical nourishment. Emotional eaters often consume large amounts of food at one sit ng, which is someti es referred to as a binge. U derstand the Emotional Cues
Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Some of the common emotional eating cues are: Anger Whether you’re angry at yourself, another person or a situation, you stiªe your feelings using food rather than confronting them and releasing them. It’s easier to smother a problem than to hether you’re angry at yourself, another person or a situation, you stifle your f elings using f od rather than confronting them and releasing them. It’s easier to smother a proble than to deal with it. opele sne s You think: Nothing rea ly ma ters anyway. Nothings ever going to change or get be ter for me. So, why should I care about my health or weight? Besides, eating makes me feel be ter. ether you’re angry at yourself, another person or a s tuation, you t fle your feelings using od rather tha c nfronting them a d r leasing them. It’s sier to smother a problem than to eal with it. les ness u think: Nothing really m tters anyway. Nothi s ever in o change or get better for me. , why should I care about my healt or weight? Besid s, ating makes me feel better. deal with it. Hopelessness You think: Nothing really matters anyway. Nothings ever going to change or get better for me. So, why should I care about my health or weight? Besides, eating makes me feel better. tional eat ng is the practice of consuming large quantities of f od — usually “comfort” or junk foods — in response eling instead of hung r. Some of the common emotional eating cues ar : er
7
Made with FlippingBook - professional solution for displaying marketing and sales documents online