6 triggers which make you an emotional eater!

The first step towards solving a problem is to identify it. Let us identify few emotional eating triggers and associated Thoughts, Emotions, Actions with it and find solutions to suit our needs And habits.

1. Triggering event: Skipped previous meal (especially breakfast)

Thoughts: I’m RAVENOUS. Since I didn’t eat breakfast, I can pig out at lunch.

Emotions/body sensations: Excessive hunger

Actions: Eating twice as much as usual to make up for the meal you skipped

Solution: Grab a whole or piece of fruit as a snack or a handful of nuts (preferably Walnuts, Almonds) to take the edge off. Eat slowly and chew well.

2. Triggering event: Social gathering where you don’t know anyone.

Thoughts: Why isn’t anyone talking to me? I might as well occupy myself here by the snack table.

Emotions/body sensations: Anxious, shy, heart palpitations.

Actions: Eating when not hungry

Solution: Step away from the snack table, look around for someone who is standing by herself/ his self and introduce yourself, or ask the host to introduce you to a few folks, by this you engage in making new friends and keep yourself occupied other than only foods.

3. Triggering event: A birthday at the office. Can you say red velvet cupcakes?

Thoughts: I’ve worked hard all day. I deserve a treat.

Emotions/body sensations: Excited, happy

Actions: Scarfing down a cupcake (or two!) though you’ve just had lunch.

Solution: Split a cupcake with a colleague. Enjoy it. Then seek out your favorite person at the office and distract yourself with good conversation until the party is over

4. Triggering event: Everyone else around the table is having seconds. When you refuse, your mother asks, “What — you don’t like it?!”

Thoughts: I can’t believe this is happening again! I guess it’s better to give in than cause a scene.

Emotions/body sensations: Guilt; the desire to fit in

Actions: Resentfully agree to another helping, followed by a double helping of regret.

Solution: Tell your mom you loved it, let her know you’re really full, then change the subject with a smile.

5. Triggering event: Ongoing problem at work

Thoughts: I feel out of control.

Emotions/body sensations: Heart pounding, anger

Actions: You go out with friends to vent — and eat and drink way too much.

Solutions: Make a point of leaving work on the early side for a few days, take a walk or head to the gym, then curl up on the couch and get engrossed in a novel or your favorite TV show. Or join a good friend probably the one you haven’t met in a while later for dinner.

6. Triggering event: You had a bad date. A very bad date.

Thoughts: I’ll never find anyone to love!

Emotions/body sensations: Sad, lonely

Actions: Can you say chocolate?

Solutions: Call your most soothing friend to vent, then do something creative — write, sketch, paint or whatever floats your boat. Remind yourself that you wouldn’t have time to nurture your strengths if you were constantly catering to someone who didn’t get you.

Not to forget, one of the best ways to create successful change is to build habits that become so ingrained, you stop even noticing them. For instance, when I wake up in the morning, I walk into the bathroom and I brush my teeth. It’s not a decision. It requires no “willpower.” It’s a habit.

The Overeating Freedom Formula approach that I believe is different. Instead of denying your cravings (or reacting to them), I believe they are worth paying attention to.

That’s the kind of ease you want to create if you want lasting change. Which can only start when you begin with a plan — a behavior — that is something you can and will continue to do consistently. Start small enough that you can stay consistent.

Remember always your Diet is a bank account, Good food choices are good investments. Stop trying to fill the emptiness inside you with any Foods.

Let’s not become a person standing in front of a Salad asking it to be a Donut” instead believing in tuning your mind to Eat for the Body you want, not for the body you have.

Are you having trouble to recognize the events which trigger you to eat? Let us know and we will help you out.