As I often say to my patients, "Food is meant to nourish your BODY. Relationships, activities and spirituality are meant to nourish your SOUL." If you're using food to try to fill any void other than true, physical hunger, you'll continue to feel empty. Following are a few strategies to consider:  

#1: Keep a food journal for 3-4 days 

Make a commitment to write down the foods you eat, the time of day, where you rank on a scale of one to 10 when you start eating, and any observations you can make about your mental/emotional state of mind before, during and after you eat. This will give you insight into your triggers and hidden behaviors.

 #2: Make a list of your triggers for overeating 

It's important to identify and WRITE DOWN things that tend to drive you to raiding the pantry or snacking mindlessly so that you can confront those triggers. Once you've made your list, put them in order from most problematic to least problematic.   

#3: Change the pattern

If one of your triggers for emotional eating is stress and it's common to de-stress at the end of a long day by sitting on the couch with a bag of chips, make a conscious effort to plan something different. Arrange to go for a walk with a friend after work, take a bubble bath, or schedule a massage. Do something non-food related that helps you let go of that stress.  

#4: Eat with awareness and intention    

Make it a point to slow down, savor and enjoy whatever it is you're eating. If you decide to succumb to that bag of Hershey's kisses, then sit down at the table, unwrap that little piece of chocolate, take it in with all your senses, see how long you can keep it in your mouth before you swallow it. When you finish that first piece, ask yourself if you feel satisfied before you reach for another.
For more guidance, check out the latest PCC Cooks class, Mindful Eating to Balance the Body. 

#5: Reach out for support   

Emotional eating habits are formed through years of practice and can be hard to break. Often it can be useful to seek professional guidance from a psychotherapist in addition to working with a dietitian. Some of my clients have had good success with hypnotherapy and others have expressed interest in a support group.

SEE BELOW for details on a FREE Emotional Eaters' Support Group
or call (206) 938-0689 for more info