Emotional Eating, Stress Eating, & Boredom Eating – Top Tips to Navigate

Emotional eating, stress eating, and boredom eating are a big struggle that we see our clients deal with. It may have even become more common once COVID distancing and stressing came along.

You may feel like this is YOUR downfall.

Is it possible to end this behavior?

Just a reminder: 

  1. It is POSSIBLE to break free of this stress eating cycle
  2. There are OTHER ways to cope with stresses
  3. You are ABLE to prevent a stress or emotional binge or overeating moment

Questions to ask yourself when the urge to stress/emotionally eat is present

When you feel the urge to stress or emotionally eat, take a minute to reflect. We call this being MINDFUL. Mindfully ponder these questions: 

  1. Am I physically hungry?
  2. When was the last time I ate?
  3. Did I eat enough for the past few meals?
  4. Were those food choices I ate balanced?
  5. What are my emotions like? Am I mad, sad, anxious, tired, or bored? Is there something I’m trying to avoid, forget, or push off?
  6. What emotions do I need to address, and how can I adequately address them? Do I need to talk to someone, take a walk, pause for a mindfulness session, stretch, write in my journal, exercise, or watch a funny YouTube video?  What will ACTUALLY alleviate or solve my emotional/stressful issue? What steps can I take?

It’s a load of questions, but when you start to ask yourself these questions, food may or may not come into the picture. If it’s been a while since you’ve eaten, maybe you need to eat! Take a minute to mindfully eat something that will give your body FUEL and NUTRIENTS that will help you to feel good long-term. Not sure what this might look like? Meet with an Eating Disorder Dietitian. You may make a plan for how you will better fuel yourself during the earlier meals/snacks of the day to prevent a future moment of overeating related to stress. Provide yourself with coping mechanisms to deal with your stresses or even nip them before they even come. These strategies and tools can help to eliminate the temptation to get away from your stresses with food when you may not actually be needing nourishment. 

Setting yourself up for success

If you feel you are prone to stress or emotional eating, set yourself up for success by creating a PLAN. This plan can include:

  1. Writing out meal ideas or having a meal plan that is well-balanced
  2. Having nutrient-rich snacks on hand
  3. Keeping a water bottle close by with cold water in it
  4. Making a list of coping mechanisms and strategies to incorporate into your morning routine, daily habits, and nightly regimen
  5. Identifying your triggers and how to navigate them if they come up

Use this workbook as a guide! We find our clients greatly benefitting from putting this book into practice!

Stay headed in the right direction. Meet with us!

1 Comment

  1. Stress eating has become more common due to the pandemic, in my experience, and I believe the ways you detailed how to combat it are effective. By acknowledging what triggers stress eating, attempts can be made to stave off those urges.

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