Are you finding yourself continuing to partake in bad habits? Those that you know you want to break but don’t know how?? One big habit I have been asked how to cope with is Overeating. So many people have the all or nothing mentality and especially post a “nothing” mentality, such as a severe diet, soon enough the “all” mentality strikes and overeating becomes a habit one cannot break! The key to breaking bad habits, such as overeating, is to identify the things that are making you feel low or stressed. Here are a few points to think about. Let’s see if any of these emotional triggers hit home and if they do, great, we have established what they are now lets work on working through them and establishing healthy habits for life.
Are you using Food as a drug to help you cope with stress? The key is to identify the things that are making you feel pressured, sad, angry, or anxious. Once you’ve done that, you can start to learn how to break the habit and start getting back in control of when, why, and how you eat.
The best way to identify your own emotional habits is through personal reflection, this is where journaling and logging comes into play! 🙂 Facing your issues by bringing them out of your subconscious and into your conscious reality is the most empowering thing you can do. As you log and keep track in your journal, write down not just what you eat every day but the emotional situation surrounding each meal and snack. From now on, every time you reach for a bite, ask yourself a few questions so you can discover the psychological and emotional issues that are triggering your unhealthy eating habits. Thinking and writing down the answers will help you face the issues and push past them!
1. Are you hungry?
Are you experiencing physical signs of hunger? Is your stomach growling? Do you feel weak or tired? Has it been longer than four hours since you last ate? It’s not hard to figure out whether you’re genuinely hungry or whether you’re eating for a different reason like stress or boredom. If you’ve then determined that you are hungry, then eat. If not, bypass the fork and let’s move on to the next question.
2. Are you depressed or anxious?
Did you just have a negative encounter with someone? Anxious about a work-related issue or deadline? Whatever it might be, write down in detail what you feel and why you think you’re feeling it. If you don’t get in touch with your emotions and their cause, you will continue to repeat these habits without even realizing where they are stemming from!
3. Can you address whatever emotions you may have uncovered immediately and/or in an appropriate way rather than suppressing those emotions?
For example, if you had an encounter with someone, forgiveness may be key! If you’re feeling anxious about a work, school related or personal deadline, can you bust your butt a little more to feel more on top of it? If the problem can be resolved, go after it! Don’t put it on the back burner and let it resonate, go after it NOW! Facing these types of issues is tough but they can be faced. Don’t allow yourself to fall into the trap of grabbing a bit to eat to overcome your emotion. Once you start taking a closer look at your behavior and analyzing your feelings, it gets easier and easier, promise! You might not always have the means to resolve an issue or a situation at the exact moment, but it’s all about doing what you can, learning from your mistakes, and being aware. With some reflection and support (we are all here), you will come up with the proper way to handle a situation!
4. How can you turn this problem into an opportunity?
Maybe you’ve recently ended a relationship with a long-term spouse or significant other. Or say you’ve just been fired from a job. Instead of seeing these kinds of scenarios as permanent blows to your self-esteem, view them in a different light. Sure, you’re probably in a lot of pain right now, but maybe the relationship had been over for a while and there’s someone better out there for you. If you’re dealing with unemployment, tell yourself that losing your job doesn’t change the fact that you’re still a smart, capable person who’ll have plenty of offers in your near future. Stay positive. Accept that sometimes you can’t see the opportunities that lie ahead but there is a reason for everything and you will see meaning beneath the pain as long as you stay strong and positive!
Now, once you establish some patterns and emotions, let’s focus on our lifestyle habits! You have the tools for identifying, acknowledging, and bringing to the surface the emotions that may have sabotaged you in the past. Now, let’s find some activities that stimulate and interest you so you’ll have the power to take on your emotions without resorting to food. Think about what soothes you. What makes you feel beautiful and accomplished? You know you feel good when you exert some energy and get in a great workout, right? Maybe an awesome workout, yoga class, other group class is a great idea? What about a bubble bath or listening to your favorite music? Try going to your favorite walking path and go for a long walk! Walk with your dog, a friend, loved one or simply walk alone and take in the fresh air and environment! Go out with friends, go dancing or catch a chick flick!! Get a massage or a mani-pedi. 🙂 Learn to reward and nurture yourself with things that make you feel happy to be alive and accomplished! I promise with identification and then replacement, you WILL break the bad habits that bay be holding you back and take on healthy lifestyle changes! All in time, have patience and start to be aware!
