by Heidi Jame

Created on: August 04, 2008

Tips to Avoid Emotional Eating
Have you ever ordered a pizza out of boredom or eaten rocky road ice cream straight from the box when you feel lonely or depressed? If these scenarios sound like something you have done or would do then you are probably an emotional eater. Emotional eating is a behavior that is learned over time. One who eats in order to cope with or block out unpleasant emotions is doing more damage than good. By avoiding or repressing those emotions with food they will only come back stronger and continue to fester, bringing about future binges. Therefore, the first step that an emotional eater must take is to identify the real problem. Ask yourself: am I hungry? If the answer is no then your next question should be: what am I upset about? If you are having trouble identifying the problem, remember not to get frustrated. Sit down. Take a deep breath and think about it. If you have time turn on some relaxing music and try to write down whatever comes to mind. This will often help you to focus in on the real issue.

Once you have identified the problem you can begin to sort it out. If it is something that you can solve on your own like having too much clutter in your house, frustration about your job, or a quarrel you had with a friend, attempt to solve it by working out a plan. Don't let your jeans keep getting tighter because you hate your boss! Look for a new job, one you will really enjoy. If the problem that you are covering up with comfort food is too great for you to handle such as the death of someone close to you, an addiction, or depression, then seek out some professional intervention. Talk to your doctor or find a local support group. Whatever you do, do not continue to bury your grief in food! It is important to confront the feelings you are having.
After you have started to work on the issues that you are facing you can begin to discover what works best for you in tough situations. Some things you can do instead of overeating when you are upset or bored are:
1) Call a friend. The conversation will be uplifting and you can talk about what is bothering you.
2) Take a walk. Exercise is not only good for your body, it allows you to think and clear your mind.
3) Draw or write something. Creating something beautiful can be very satisfying.
4) Play with your pet if you have one. Animals can be great listeners even if they cannot understand what you are saying!
5) Take a bath or shower. Feeling clean on the outside can make you feel very nice inside as well!
6) If you have a hobby like knitting, model airplane building, or pottery making, do it! Doing something you enjoy will help to relieve stress and take your mind off of food.
7) Love yourself! If you have not done so today, give yourself a compliment. Changing one's lifestyle is never easy and for setting out to do so, you deserve some praise!
Always remember to celebrate every victory, no matter how small. If you resisted the urge to comfort eat even once you should be proud. As time goes on your willpower will increase and it will get easier. Never give up!

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