How to manage emotional eating in times of stress

Do you struggle with emotional eating when things are difficult, when difficult emotions come up and you just want to numb out?

This is a really weird time for us all and I oscillate between feeling immense gratitude for the slow-down and frustration I can’t go and buy some paint for my DIY project.

On Saturday I found myself wanting to eat not just an Easter egg but a magnum too and whilst some chocolate is to be welcomed, there is a point at which your body lets you know it’s not the best thing whether that’s a drop in energy, a headache or increased anxiety ( from excess caffeine). 

I also know when I feel like that, it’s time to be extra loving to little me who may be feeling anxious, scared or unworthy.

So here are my 6 top tips for managing emotional eating:

  1. Absolutely speaking to yourself in a loving way is crucial even when you’re in the midst of a craving, even if you over-indulge, you want to make sure you are not beating yourself up and I’ll tell you why.  When you are consistently there for your anxious, bored, sad or whatever-it-is self, even if you slip up sometimes, you will make a difference LONG-TERM to your relationship with food.

  2. When the craving kicks in, it helps to pause and move away from the kitchen for at least 15 mins.  Distract yourself with an activity or chore.

  3. It helps to drink a glass of water to balance your blood sugar.

  4. Invite your wise inner coach in as you think about how that food will make you feel, for eg; bloated and sluggish.

  5. If, after 15 mins you still want something, try an alternative option that’s healthier, for eg. a slice of gluten-free toast with nut butter instead of chocolate or a small bowl of SG brown rice warmed in plant milk with a little maple syrup or an elderflower cordial in a wine glass instead of wine.

  6. Keep nurturing yourself with loving activities that enable you to connect within such as singing, dancing, listening to music, meditation, fun exercise and hugging a loved one.

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    All my best

    Sophie xox

Sophie Shandemotional eating, selfcare, selflove, selfkindness, selfsabotage, positive selftalk, foodcravings, emotional healing, emotional health, emotions, healthy diet, healthy eating, health and wellbeing, healthy weight, health goals, healthy mindset, healthy approach, healthy lifestyle, nutritional therapy, nutritional therapist