3 Proven Strategies to Get In Front of Your Emotional Eating

In this lesson, you are about to learn three of my favorite strategies to help you get in front of your emotional eating. I’ve worked with thousands upon thousands of women and these have worked to reshape and rewire their bodies and mind and I am certain that they will be able to reshape and rewire your body and mind with practice.

Most likely you will find one strategy in this module that you prefer using. That’s fantastic! The is finding one that fits into your life, is doable for you, and then your job is to practice it and remember to USE it.

STRATEGY #1 The If-Then Strategy

This is the simplest strategy of the three and is a great place to start.

Here is this simple, yet effective strategy: If X happens, I will do Y outcome

Here are some Examples:

• If I crave food late at night, then I’m going to grab some warm yummy tea.
• If I crave food while watching TV, then I’m going to color color/crochet/paint my nails/organize a drawer/etc.
• If I want to continue eating after feeling satisfied, then I’m going to pop a piece of gum in my mouth to keep my mouth busy.
• If I am bored and my brain keeps bringing up images of food, then I’m going to grab my phone and play a game.

Now it’s your turn to try…

If I __________________, then I’m going to__________________

If I __________________, then I’m going to__________________

If I __________________, then I’m going to__________________

If I __________________, then I’m going to__________________

If I __________________, then I’m going to___________________

STRATEGY #2 The Timer Technique

Numerous studies along with Neuro Linguistic Programming show that if you can change your state of mind for 30 minutes, you will be more likely to get out of an overeating or bingeing episode.

Directions: When you have a craving and you are not hungry, then all you have to do is set your phone or kitchen timer for 30 minutes and do something else you love doing.

If after 30 minutes you are still having a craving for food, you can ask yourself if you still want it. Most of the time you will see that by getting in front of that intense and loud urge for 30 minutes, you reduced your intense desire and that particular food isn’t as appealing anymore.

STRATEGY #3. What Do I Need Technique

This is my favorite strategy, because it gets to the source of what’s really going on with your eating that you might be blocking out of your mind, avoiding, or just plain not wanting to face. If you’re feeling emotional and need support, this technique is fantastic!

Directions: When you notice that you are not hungry but you’re craving food….

Step #1 – Take out a piece of paper and on the top of the page write, “What do I need?” 

Then, just let your pen free-write and get all your thoughts and emotions bubbling up to the surface. No judgement. No right or wrong. Just write. Write whether it makes sense or not. Just allow your pen to free write and release whatever is pent up inside of you. Over time, you will see trends and themes that reveal themselves to you, so that you can see what it is that you really need, that being masked by food.

Step #2 – When you determine what might be at the core of what you need, feel what it feels like to have this need and breathe into it. Allow it in. It’s okay. You are going to be okay.

Step #3 – Write down some possible ways you could begin to address this need in a new healthy manner that reflects the ThinWithin Life that you crave?

Step #4 – Now take action on one of these strategies within 12-24 hours.

Have fun and be kind to yourself as you one or all of these out!