Handling Your Emotions Without Overeating

Submitted by Brittany King, APN, WHNP, Advanced Women’s Healthcare

Emotional eating is often romanticized in on-screen media and then perpetuated in real-life. Whether we are sad, angry, depressed, bored, or lonely you may recognize these adages. The cure for a bad break-up is a pint of ice cream. Seeing an ex with a new love calls for over-indulgence with a bag of potato chips. Hyper-intense situations call for a detour to the local donut shop. Any situation where our emotions are on overdrive may have us screaming, “where’s the chocolate?” We tend to gravitate toward detrimental behaviors during times of stress — including unhealthy eating. But why?

The way we feel is the leading cause of overeating and indulgence in unhealthy behaviors. Regular bouts of unhealthy eating may lead to weight gain or obesity. When our emotions generate strong food cravings for high-calorie, sweet, or salty foods and this urging gets the best of us, we are engaging in an activity known as “emotional eating.” While food comforts us and provides security during difficult times in our lives, the lines between eating because we are truly hungry versus eating to fill a void are often blurred.

What can you do when you find yourself wanting nothing more than a bag of chips and a soda and other foods that you know are not good for you? Here are some suggestions:

1. Get physical: Walking, yoga, meditation, housework, and other forms of physical activity that do not involve food are your first line of defense against emotional eating. By redirecting your thoughts, you are then able to focus on what may be bothering you and could help reach a satisfying resolution.
2. 8×8 to feel great: The recommended daily allowance of fluid intake is at least eight, eight-ounce glasses of water each day. Increasing your water intake will provide a full feeling, which may curb the impulse to satisfy a negative emotion with food.
3. Write it down: Journaling is an effective way to connect your mind with the situation, which may be troubling you. By recording your thoughts in your own words, you may discover a pathway to address the root cause of what is ailing you. You may identify what your emotional triggers are, and then find ways to combat them. Over time, you may find that journaling is a great way to connect with yourself by providing comfort in ways you previously sought from food. If writing doesn’t entice you, phone a friend. Speaking with someone about your feelings is the next best thing to journaling. You will still gain the benefits of voicing your emotions versus keeping them under the surface where they can drive negative behaviors, like overeating.
4. If you must eat, keep it healthy: Always keep your refrigerator stocked with pre-cut fruits and vegetables so you have a quick go-to during times of stress. This way you have food available fast, that isn’t really “fast-food.” Very few of us actually consume the recommended daily allowance of five cups of fruits and vegetables daily, so feel free to crunch on those veggies!

Daily life will always present obstacles that generate an urge to handle stressors in a multitude of ways. While our initial reaction may be to address those negative feelings with the quickest and simplest method that we may have readily accessible, those remedies may not always be the healthiest. Find ways to connect with your emotions on a positive level without overeating. Your body, and your mind, will thank you for it!

Brittany King is an advanced practice nurse specializing in women’s health. She works alongside Dele Ogunleye, M.D., to provide a full range of obstetric and gynecologic services. She is now offering a new program for weight loss. To find out more, you may contact Brittany at Advanced Women’s Healthcare at 309-808-3068 or www.awhcare.com. The office is located at 2111 East Oakland Avenue (Next to the Jewel-Osco Plaza).