Overcoming Emotional Eating: Tips and Strategies for Breaking the Cycle

emotional eating

Emotional eating is common among many people due to the stressors in life. As a Registered Dietician, I tell my clients that they cannot reduce the stress around them, but they can work on their reaction to it. Instead of turning to food when feeling stressed, take a step back and ask yourself if eating will solve the problem. Pausing and reflecting on this can help put it in perspective.

When a craving comes up, try to delay the urge for 15 minutes. After 15 minutes, evaluate if you’re still hungry or if it’s just a craving. To overcome emotional eating, catch yourself before starting and remove yourself from the triggering environment, like the kitchen. Go for a walk, call a friend, or have some tea. 

Journaling about emotional eating can help bring awareness to the moment and can help pull you out of it. I encourage my clients to keep a food journal, especially when emotional eating comes up. Our goal is to make emotional eating less intense and less frequent and eventually break through the emotional eating barriers. This process takes time, but with effort, it is possible. Join my group coaching program to talk more about emotional eating and breaking through barriers.