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You’ve eaten your meals for the day.  All is well.  Then…there’s that sensation. Hunger.  But, are you hungry…or sad?  Do you want a second helping…or do you want to feel less anxious?  Do you want to eat something…or is something eating at you? Learn a strategy to hold down eating when hunger isn’t the issue.

STOP – BREATHE – REFLECT – CHOOSE

This four step process, outlined in The Wellness Bookby Herbert Benson, MD and Eileen M. Stuart, RN, M.S. is an effective stress management technique easily adapted to manage emotional eating.

What is emotional eating?

Emotional eating is using food as a coping mechanism to manage difficult feelings. It doesn’t necessarily mean satisfying a sweet tooth craving or eating an extra helping of your friend’s baked pasta. The difference is the emotional motivation underlying the urge to eat. For example, do you simply want an extra helping of fantastic tasting food, or do you feel anxious and are desperately trying to calm yourself?

Emotional eating gains momentum by an often frenzied response to overwhelming feelings. Difficult feelings are more easily managed when you’re able to pause andreflect on what you’re experiencing. The following strategy helps you create spacebetween your initial thought, and subsequent behavior, of overeating. You then regain control to make a conscious choice. This helps you manage your emotions in a self-loving way rather than through compulsive overeating which usually leads to self-loathing and guilt. Read the rest of this entry »