What we’ll cover: 

• Being patient and kind to yourself when addressing emotional eating
• Strategies for anticipating and managing emotions
• The importance of your support network

Emotional eating often becomes a habitual and automatic response, making it challenging to overcome. The strategies below may feel more or less applicable depending on your feelings or circumstances on any given day. It’s important to approach yourself with kindness and compassion—just as you would treat a best friend or loved one in a similar situation. Remind yourself that it’s okay if these techniques don’t come naturally at first. Allow yourself the time to practice and the space to explore what works best for you. With patience and consistency, these strategies can become powerful tools for managing non-hunger-related eating and building a healthier relationship with food.

Anticipate the Emotion‍

Understanding your personal triggers is a valuable first step in managing emotional eating. For example, you might crave chocolate when stressed or snack mindlessly when bored. Once you’ve identified these patterns, plan ahead to handle those situations differently:

• Seek support from someone you trust before a triggering event.
• Plan a positive activity for yourself after the event.
• If possible, avoid certain situations, such as taking alternative routes to bypass tempting places or preparing emotionally for challenging circumstances.
• Pre-empt cravings plan ahead by having a healthy snack ready.

Urge Surfing‍

Urges, or cravings, often build, peak, and then gradually fade away. Urge surfing is about acknowledging the urge without immediately acting on it. This can take time and won’t always go to plan, but with time, it can lead to ignoring the craving completely. Here’s how to practice this technique:

• Recognise and name the urge to eat or drink.
• Pause and reflect on what’s happening: your emotions, circumstances, and feelings. Note these observations in your diary.
• Remind yourself that urges are temporary and will pass. Try waiting 15–20 minutes.
• While you wait, find ways to distract or soothe yourself, such as leaving a triggering environment or practising mindfulness techniques like deep breathing.

Healthy distractions

When you notice the urge to eat, check in with yourself: Are you hungry, or is an emotion driving you toward food? If it’s emotional, consider healthier ways to manage your feelings:

• Call a friend or family member if you’re feeling lonely.
• Practice deep breathing or meditation if you’re stressed or angry.
• Take a walk to lift your mood or clear your head.
• Engage in a hobby, or activity that stimulates your brain and takes your mind away from the urge to eat or drink something.

Healthy alternatives‍

If you still feel the need to eat, choose healthy foods that nourish your body and mind. High-sugar, high-fat, or processed foods may provide quick comfort but often lead to guilt and energy crashes, sometimes reinforcing the cycle of emotional eating. Choosing wholesome options can stabilise your blood sugar levels and help you avoid this cycle.

Support network ‍

Surround yourself with people who understand and support your goals. Share your journey with friends, family, or others who can encourage you. Your Roczen group is an excellent place to connect with others who share similar experiences. A strong support network provides accountability and helps you stay motivated as you work toward breaking free from emotional eating.

Holistic approach‍

Your lifestyle plays a significant role in your emotional well-being. Prioritising sleep, nutrition, and exercise can really impact how you feel. Lack of sleep can increase cravings, while physical activity improves mood and emotional resilience. Aim for at least 7 hours of sleep, meal-prep healthy meals, make time for regular exercise, and create space to relax. These habits support your mental well-being and help you manage difficult emotions more effectively.

Summary

When working on strategies to overcome emotional eating, be kind and patient with yourself. Celebrate even the smallest successes, and view challenges as opportunities to learn and grow. Each step you take to pause, reflect, and work on your emotions is progress, even if things don’t go perfectly. If managing emotional eating feels overwhelming, remember that your clinicians are here to support you.