The first step is awareness, recognizing that you do eat emotionally and WHY.
Each time you reach for foods ask yourself, “Am I really hungry or am I just responding to something else that is happening?” If hunger isn’t the reason, it’s not always easy to pinpoint the reason why you feel like eating.
Stress and anger
If you are eating as a response to anger and/or stress, some of these activities will help you calm down and deal with the issue at hand, instead of covering it up with food.
Remove yourself from the stressful situation. If you’ve had an altercation with a friend or family member, take some time away from each other to calm down and get your thoughts together.
Take some deep breaths. Deep breathing has been shown to reduce blood pressure and promote feelings of calmness.
Exercise. It’s a known stress buster and you may even find that it helps you deal with anger. Go for a short walk outside, or push around some heavy weights at the gym.
Listen to music. Make a special CD or playlist that you can turn to when you need it.
Prevent stress from happening again. If mornings are so busy that you’re barely able to get out the door on time, put some time-management skills into practice so that you don’t have to rush or feel stressed each morning.
Sadness and loneliness
These two emotions often go hand in hand. Loneliness can result in sadness, and sad people can often become withdrawn.
Exercise. It boosts mood, releases endorphins (feel-good chemicals in the brain)Anything you do to get yourself moving will work.
Play with your pet, Write a letter to a friend or Volunteer.
Sometimes we still feel bored in our lives.
Pay attention to what you consume. Make a new rule that you will not multitask while you eat.
Develop a new hobby.Make a list of all the things you ever wanted to learn, from cooking to speaking a new language.
Read. Carry your book, favorite newspaper or magazine. Play a game. Or Connect with friends and loved ones.