How to

Overcome Emotional Eating in this

STRESSED OUT, Crazy-Busy World

by

Melinda Haynes, MA, LMFT

CA lic no 102308
Housekeeping

 Cell phones
 Conversations between
others (cross-talk)
 Break time
 Restrooms
Introductions

 Name
 Hobby or Interest
Objective

 Gain the empowerment

to overcome obstacles
that lead to emotional
eating
Objective

 Gain the empowerment

to overcome obstacles
that lead to emotional
eating
Empowerment

 What is empowerment?
– Feeling?
– Experience?
– Circumstance?
– Belief System?
 What is stopping you from
being empowered?
– Is it YOU?
Did you know?

– People who feel empowered report experiencing

a better quality of life
– People who are educated in weight loss and
fitness-related topics tend to experience the most
success in weight loss and fitness related goals
– Those who believe in internal health control tend
to experience the most success in health-related
goals
What Is Emotional Eating?

 Eating When We Are Not Hungry

 Eating in Response to Feelings, Situations,
Circumstances or Events
– Using food as a reward
– Using food as a social vehicle
– Using food as a comfort or substitute for
something that is missing (relationship, self-
esteem, etc.)
What Causes Emotional Eating?

 Stress- cortisol
– Small levels are good
– Chronic stress leads to too much cortisol
 Stuffing Emotions (coping mechanism)
– Trauma, hurts, relational issues
 Relieving Feelings (escape technique)
– Boredom, anxiety, anger
 Other Issues
– Habit, lack of knowledge, social gatherings, family influence
and convenience
Emotional Eating Cycle

Triggers Filters

Emotional
Reaction
Response

Behavior
Break the Cycle

 Thought Stopping
 Reframing
 Emotional Regulation
 Listening to Your Body
 Grazing is the Way
 Journaling
 Cortisol Control
 Behavior Replacement
 Environmental Management
 Planning Ahead
Thought Stopping

 Stopping your thoughts

 “Stop!”
 Think of something else
Reframing

 Look at your situation from a

different perspective
 Put a positive slant on that
perspective
 Pretend you have a different
filter
 We already do this
– An example
– Let’s practice
Emotional Regulation

 Awareness that feelings

fluctuate
 Understanding that feelings
can drive behavior
 Ability to control your
impulses
– Take a moment to gain
perspective
– Use self talk
– Call a friend
Listen to Your Body

 Mindfulness
 Let’s practice
The Body’s Messages

 Lose ability to distinguish hunger

signals
– Eat when we are not hungry and
don’t eat when we should
 Causing further confusion in our bodies

 Physical hunger can trigger

emotional eating
Grazing is the Way

 Add in eat every 2-3 hours

 Snacks or small meals
 Physical and emotional safety
 Stable energy
 Stable mood
– Perseverance
Journaling

 Not just venting

 Logging our food-emotion
connections
Cortisol Control

 Stress
 Weight gain
 Combat stress
– Delegating when possible
– Eating healthy
– Getting organized
– Planning ahead
– Exercising regularly
– Getting plenty of sleep
– Taking time for ourselves
– Maintaining healthy relationships
Behavior Replacement

 Identify unproductive behavior

 Do something else
Environmental Management

 Set up your living spaces to

match your goals
- Organize; tidy up
- Get rid of temptations
- Set out your workout clothes
Planning Ahead

 No more last minute “I’m

starving!” trips through the drive-
thru
– Menus
– Shopping lists
– Meal prep
– Snacks and water bottles
 Mark your calendar
– Workouts
– Meditation or “me time”
You can’t draw water

…from an empty well

 Make sure your well is full

Questions?
Thank You

 Please complete and return the training

survey!