5 Healthy Steps to Handle Emotional Eating Triggers

Many of the people that I hear from are emotional or stress eaters and wonder what they can do stop or if it is just something that is a part of them. 

While I am not a medical professional, from my experience I believe it is something that can be reframed and transformed.  So, basically, yes, it can be changed.   

Shining a light on why and how we do things can help us see ourselves and our options differently. 


1. Pause, Identify and Explain the Emotion

When you notice you are eating emotionally or that you are intending to, pause and identify and explain the feeling.

 How does it feel to each of your senses?

You could write it out, or say it out loud, you could record it.  This can help to stop the replay in your head.

 If you can’t write it out or say it out loud, thinking it through fully is another option, but getting it out of your head can be helpful. 

2. Refocus Yourself

Use an affirmation or focus mantra to refocus yourself. 

Something like “ I am willing to feel differently,” “I am willing to forgive and accept,” or “I love myself unconditionally.”

Pause and take some deep breaths.

Ground yourself by focusing on the world around you.

You could notice the ground you are standing on, feel the earth sharing its strength with you as it flows into your body.  Notice the smooth table or rough carpet.  

3. Identify the Triggering Event

It may be from immediately before or two days ago or it may be something overall like being tired or not giving yourself enough care and light. 

4. Make A Plan to Avoid the Trigger in the Future

For example, I noticed I had a pattern of eating healthy at a restaurant only to come home and get a little out of hand by eating things that weren’t worthy of what I truly wanted for myself. 

In my case, it was like a celebration or maybe even revenge on myself.  So, I made a plan to order and share a dessert at the restaurant if I wanted it and to not go into the kitchen after a dinner out or if I did go into the kitchen I would take only the portion I wanted into the other room to eat it. 

5. Forgive Yourself Fully 

I believe the most important part is to forgive yourself fully and unconditionally love yourself.  The affirmations help here.  

Then take the beautiful opportunity to start again. 
​
Stopping the replay in your mind is essential.  I know I have felt like I was constantly re-eating in my mind.  Actually, this still happens to me, but I have some tools and steps to help me get out of my head now and I am forever grateful.  

---