Food under the influence of emotions – how to end it?

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Eating from the moment of birth is associated with emotions. A meal from mother’s milk not only satisfies your nutritional needs, but also calms you down and gives you a great closeness. Then, when you grow up, you get sweets for important achievements. You celebrate your birthday with a cake, and Christmas dishes taste home. Is there anything wrong with that? No, because it’s an element of our culture, but sometimes eating under the influence of feelings is getting out of control. 

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How to recognize food under the influence of emotions? 

The first alarming symptom is periodic, paroxysmal overeating primarily in situations that bring with them negative emotions. Sadness, stress, sorrow, irritation, nervousness, boredom, loneliness, frustration, anger are common reasons for eating. The reasons for reaching for additional portions of food can also result from the positive aspects of your life – celebration, rewarding, excitement, showing closeness. 

Eating has a very serious consequence and it’s not about extra kilos. It leads to remorse, and it is a powerful tool to jam the body’s needs. It works like this 

Have you gone too far? You will not eat dinner today. You will not eat dinner, you will be very hungry and in the evening you will reach for sweets again! 

Take care of the basic needs of the body 

Before I show you how to control food under the influence of emotions, first check whether you care for your body properly. Emotions start playing the first violin when you are tired, hungry, stressed. Then you eat more often.

Ask yourself 

Do you sleep a minimum of 7 hours a day? How often do you wake up at night? Do you have trouble falling asleep and getting up? 

Do you eat at least 3 times a day? Are meals healthy, balanced? 

Have you moved less recently? 

Have the last couple of weeks been more stressful for you? What it comes from? 

Do you spend a minimum of 30 minutes during the day to relax, time only for yourself? 

Answers to these questions will help you find the root cause of eating under the influence of emotions. If you do not see anything invisible in these areas of your life, you can use the 5 steps method. 

5 steps to help you end up with emotional food 

When you feel that you want to eat something and you are not sure if you are acting under the influence of emotions, follow these 5 steps! 

 

Step 1 Are you physically hungry? 

If so – eat a balanced meal! 

 

Step 2 What do you feel? 

Try to name the feeling. Think about what it implies, why it just happened now. Take the pen in your hand and write down your thoughts without thinking about form, choice of words and grammar. 

 

Step 3 What can you do? 

How can you deal with a recognized emotion other than through eating? What you need? Maybe you’re tired and you should just relax. Are you frustrated? Try a short physical activity! Write down 5 ideas on how to improve your well-being without a meal. 

 

Step 4 Give yourself 10 minutes! 

No matter what you feel, give yourself 10 minutes! At this time, deal with something completely different, preferably a manual activity – clean the desk, pour flowers, draw something. After 10 minutes, again or not, you still feel the same emotion as at the beginning. 

 

Step 5 Ask for help! 

Allow yourself the courage to admit that you need help. Are you collapsed with an additional project, and the house not cleaned up? Ask a husband for help or hire a person for help once. Do not sleep at night because you have a small child? Determine that in the afternoon you get half an hour off for a short nap. Very often the reason for overeating is not the emotions here and now, but the problems that have been growing for a long time. Food is then a trusted comforter. 

The 5 steps method is effective, but it requires your mindfulness and regular practice. Always have a notebook at hand to record your progress. Good luck! 

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You can read also: Ashwagandha helps to reduce stress and control weight

Posted on: March 18, 2019

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