Emotional Eating – How to Feel Better Without Food

I am sad, I eat
I am irritated with my mother, I eat
I am frustrated with myself, I eat
I am happy about my new apartment, I eat.             32 year old client
 
5 Helpful Ways to Sooth Yourself Without Food – a sampling of ideas
Mindful Meditation Techniques

• Count on your senses 1,2,3,4 ,5 – if all your thoughts are about food, focus on your other senses.  What do you smell, hear, how does the room temperature feel, what colors you can see, etc. 
• Breathe your way to calmness – focus on deep breaths in & out to the count of 4.

Change Your Thoughts, Change Your Eating

• Journal about what drives you to eat for comfort
• Laugh – it engages your mind and body physically.  Read a joke, look at a funny you tube video, keep funny pictures on the fridge door
• Have a Talisman. A talisman is an object thought to have magical powers or bring good luck, traditionally beads. It can be any object that you want though.  I like to keep seashells in my purse, pocket and on my desk.  When stressed, I can look at the natural beauty, feel the smooth surface and imagine where it had been before I found it. 

Calm and Relax Your Body

• Soothing Scents – think of a scent that brings good, calming memories and feelings.  Maybe the smell of magnolia from your favorite climbing tree as a child, or your mothers perfume, or the classics lavender, eucalyptus or lemon.
• Hydrotherapy – a soothing warm bath or shower feels like it is washing away the stress and negative emotions.  And it gets us in a quiet space alone which will allow you to decompress.

Distractions

• Get your hands busy – find an activity you enjoy that uses your hands – knitting, scrapbooking, painting, making soap, needle point, etc.  The goal is to keep your hands, and mind, busy.
• Mind Games – ones that challenge your brain. Sudoku, crossword puzzles, jigsaw puzzles, solitaire on the computer or with cards. 

Social Relationships

• Buddy System – this person is there for support, venting, and listening.  They are not there to solve a problem or tell you what to do but listen and offer non-judgmental support.
• Animal Companions – take the dog for a short walk, play with the cat and his favorite toy or just enjoy their funny expressions and feel their unconditional love for you. If you don’t have a pet, offer to walk your neighbors or consider volunteering at a shelter.