In part one of this series, we discussed emotional eating and its impact on daily life. The connection between emotions and food choices can be complicated, often influenced by triggers such as places, memories, or people. The good news is that with greater awareness, you can begin to manage these emotions and food-related behaviours. The first step is recognising patterns in your emotions, behaviours, and food choices, and becoming more consciously aware of how these different factors interact.
A ‘food and mood’ diary is a practical way to help you track and reflect on your eating habits and emotions. By recording specific details, you can identify the factors influencing your food choices and identify patterns. Here’s what to include:
By keeping a detailed food and mood diary, you create a clear picture of the relationship between your emotions and eating habits. This awareness is the foundation for change. Identifying triggers and patterns allows you to anticipate situations where emotional eating is likely to occur and empowers you to make more intentional choices. Instead of being reactive, you can start to take control, developing strategies to manage your emotions and reduce the urge to eat in response to them. Over time, this process helps you build a healthier, more balanced relationship with food, giving you the tools to align your choices with your long-term goals.
If identifying these patterns feels overwhelming, or if you notice that emotional eating is leading to more unhelpful behaviours or feels hard to control, it’s okay to seek extra support. Your clinician or another healthcare professional can provide a safe space to explore these feelings and help you understand what’s happening. They can work with you to explore these patterns and support you in finding the right level of support.
Now that we’ve explored what emotional eating is and how to identify patterns in your own life, the next step is learning how to manage these behaviours. While emotions can be complex, there are practical strategies that can help you anticipate and navigate situations where emotional eating is more likely to occur. In part three of our series on emotional eating, we’ll guide you through these strategies to help you take control and build a healthier relationship with food.