How to Control Stress & Emotional Eating

Emotional eating is defined as eating large amounts of food even when you are not really hungry. A person overeats during high levels of stress or emotions to get a feeling of comfort, according to a writer on the website MedicineNet. Seventy-five percent of overeating is due to emotional eating; however there are a few steps you can take to stop the habit of emotional eating.

Things You'll Need

• Pencil
• Paper
• Computer

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Instructions

Control Emotional Eating

• 1

  Write down what specific things trigger your overeating habits. These triggers can be things such as going out with friends, boredom, self-loathing, anger, feeling lonely, depression or seeing a food commercial on TV. When you find yourself beginning to overeat or thinking about overeating, stop and consider the reason you are eating. Write the reason down and make a list of the various triggers that may affect you throughout the day.

• 2

  Write down everything that you eat. You sometimes may not realize how much you are eating throughout the day. You may consume small snacks during the day that you forget about; however those small calories can really add up. Use a diary or journal to identify when you are eating and what sort of things you are eating during your typical day. Write down every single thing you put into your mouth; don't leave anything out.

• 3

  Lower your stress levels by finding things that may help to relax you. Although you may not have the ability to eliminate stressful events during the day, you can find things to help you relax without overeating. Some of these stress-fighting activities can be yoga, going for a walk, talking to a friend, meditation, listening to music or writing in a journal. Find the right stress reliever that works for you and will keep you occupied instead of thinking about food. This will also help stop boredom, which can result in overeating.

• 4

  Find a support system that will help you in your battle against emotional eating. Lean on family and friends when you begin feeling the urge to overeat. Call your best friend instead of heading to the refrigerator to find that comfort you are looking for. You can also find a variety of weight-loss support groups on the internet or in your local town. Making new friends who are struggling with the same issues as you are is a great way to build a support system while also giving back to others who need the same support in return.

• 5

  Turn to a therapist if you are still having a difficult time controlling your stress levels and emotional eating, according to the Mayo Clinic. A professional therapist can help you learn what your triggers are while also teaching you various ways to cope with these stressful triggers. A therapist can also determine if you have an eating disorder.