Do you eat to cover up a feeling like boredom, loneliness, or unhappiness?

Do you believe that certain comfort foods make you happy or fill a void?

Do you crave sweets, caffeine, and creamy foods?

If so, you are not alone.

It’s completely understandable. We keep returning to those refined carbohydrates to make us feel satisfied, calm and even sedated. We are trying to go back to a feeling, back to a time when we were comforted. When the only thing that could comfort us were the adults around us and the food they provided.

No baby is born overeating! However, with the stresses that life introduces, children don’t have the same resources to deal with the emotions and stress we do as adults.

Most of the time, if something goes wrong and little Sarah is upset, her mom or dad will offer a cookie or sweet to distract and soothe her.

Skin her knee? How ‘bout a lollipop?

Had a bad day at school? Here’s an ice cream cone.

Emotional eaters continue this learned behavior into their adulthood. Had a bad day at work? Let’s bury that feeling with some cheesecake. Family gatherings stressing you out? Let’s have another helping of mashed potatoes.

Once you know the pattern you are trying to avoid or a feeling you are trying to cover up, you can change the next action you perform. 

• You are no longer a child and have so many resources that you didn’t have back then. Brainstorm some things you love to do that make you feel full emotionally. (Really get out the paper and pen or open the doc.)
• The best thing to do for an emotional eater is to get support. Reach out and connect!

List some of your friends who understand you, those who make you smile just by talking to them. Commit to calling them, hanging out with them, and making them a priority. (I bet it’ll surprise you how many people there are on your list…I’m talking even friends you haven’t talked to in awhile.)

• If you don’t currently have people like this in your life, you can join online groups and reach out for support. We have a Facebook group that we’d love you to join. (It’s full of support, caring and love.)
• Keep a Journal. Set aside time to write about your feelings and what you are grateful for. (Put the time in your calendar to do this every morning, afternoon or evening. If it’s scheduled, you’ll do it!)
• Move your body. Exercise is so helpful to your mental health. (A quick walk around the block is better than nothing. Don’t over-complicate it.)
• Listen to a guided visualization that inspires you and helps you feel relaxed (so you don’t need to get that from food anymore). If you don’t have the Perfect Belly meditation, yet, you can pick it up here.
• Recognize your triggers and have alternatives in place so you don’t reach for the familiar “comfort foods”. (Think good fats and oils because they’re filling and healthy….nuts, avocados and tuna.)

Remember to call your friends, journal, exercise, and get support. You’ve got this.

Share in the comments below any other tips you might have up your sleeve for curbing the cravings and feeling more emotionally full.