Emotional Eating - How to Replace Emotional Eating with Emotion Processing and Intuitive Eating

[@TherapyinaNutshell]

Improve your mental health with the free course, courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

[@CKBrooke]

The only thing that finally got me to stop 2 decades of overeating was to ask myself if the food I’m eating/about to eat is going to solve my problem. I turn to food whenever there’s a problem - fatigue, especially. By giving myself permission to “look lazy” and go lie down and rest my eyes for 20 minutes instead of have a snack, I’ve avoided so many needless calories.

[@makeupunlimited]

I wish I could fall into the habit of emotional exercise.😆

[@jyotsna5276]

I know that it would be bad too. But I too wish for that 😆

[@Ratsfrom42]

I actually have struggled with this to cope with loneliness. It is simply just swapping one obsession for another. Eating food or exercising fix nothing and cannot fill the hole. And if you care about your health you end up forcing yourself to rest the same way we would try and force yourself not to emotionally eat one day. You still think about it constantly and you feel guilty when you don't but also when you DO workout on a day you know you should rest. The guilt may just come a day later when you're too tired to perform daily activities optimally.

[@oiouyewaj9895]

Or cleaning…😂

[@illinium1727]

❤😂 I wishhhh

[@akemi5358]

i used to do that and i lost my period because of it

[@Lilacleaf49065]

I binge ate terribly as a kid and honestly, there is no other way than getting comfortable with sitting with uncomfortable feelings. And sometimes I still eat them, but instead of beating myself up and perpetuating the cycle I have some compassion for myself and just acknowledge that I'm eating for sadness, and i usually give myself a target to check back in with myself in an hour or two rather than guilt tripping.

[@runningmama4793]

Wow, love this. Thanks for sharing.

[@jasminjaeger]

❤

[@js1391]

I love this prospective! 1 year later, I hope your well

[@saskwatch8580]

An hour of eating is 1,000+ calories 😮

[@CHICKENLIFE336]

I did the same thing ! A bag of Doritos and a sprite was my go to comfort food when I felt alone and had no one to play with

[@joannec4356]

This is quite ironic, I’m watching this video as I eat a (small) chocolate chip cookie and hold a warm cup of milk because it feels like a hug to me and I need that comfort right now.

[@aaryck5601]

I was doing something similar and the reason why I looked up a video like this because I was asking myself why do I keep eating these cookies when I’m stressed and how do I adjust to this. 🤗

[@tamsindave]

ive learned that emotional eating is not always bad! sometimes a food can feel nostalgic, as long as it isnt your ONLy coping skill

[@kimriseul_02]

Now I know why. I noticed myself craving for food when I don't feel fine mentally. This made a lot of sense now. Thank you & God bless! :)

[@useth3forceforgood]

Your videos have legitimately helped me for the last year, and it's been a rough one. Thank you for your work. 🙏🏼 💛

[@TherapyinaNutshell]

I'm so glad!

[@useth3forceforgood]

@@TherapyinaNutshell Thank you for your reply! It really means a lot that you reach out to people who benefit so much from your education, insight, and kindness.

[@BirdieRN71]

I'm so glad to find your channel. I am learning so much from you. I can't afford traditional therapy, so your videos have made a huge difference.

[@_mei_l4350]

so i am passing exams currently in college and am stressing out so iwas looking for a solution for the cravings and your video popped in my screen and i remeber 2years ago i was dealing with some bullies in high school and it was the worst time of my life i felt like i was going crazy but your videos didnt just help me but actually saved my life i could've never been in college without your help thank you for still helping people out

[@annecurtin336]

Such great information - I struggle so much with this, so hearing your voice sounding hopeful & positive really helps.

[@TherapyinaNutshell]

Glad it was helpful!

[@nishadh366]

As someone who has struggled all my life with emotional and overeating, I am so grateful for this video.

[@cassieoz1702]

There is another consideration. Our current dietary intake is resulting in hyperinsulinaemia, insulin resistance and fluctuating blood sugar levels for many people (aided and abetted by dieticians who tell folks to eat frequently). Don't discount a client reporting hunger as having a psychological issue. There are parts of the therapy industry who have spent generations telling us that we're overweight because we're broken people (and, of course, they can 'help'). I lost 50kg and finally got appetite control with a ketogenic diet. It's not for everyone but it totally changed the character of my hunger signals. After 40 years of expensive and useless therapy, I'm so much better.

[@eur2030]

I think our constant exposure to food is a major cause of overeating. We are bombarded by commercials and we have food around us all the time. Even our cooking and eating implements remind us of food. My sister worked in a biscuit factory and put on 30 pounds in less than a year but working in an office she lost weight. It may help to just put food and reminders of food away. Yes another reason to clean up your home, sigh!

[@runningmama4793]

Yes! For that very reason I moved our snacks from their previous home on an open shelf at eye level to a bottom drawer! And I keep my personal stash of chocolate in a drawer in my bedroom, so I don't just eat it without thinking about it: I have to make an effort to get to it.

[@cassieoz1702]

Yes and most of the neuroscientists that graduate from college go to work for the ultra-processed food industry to find ways to make food addictive and how to hack/bypass natural 'stop' signals

[@tallspicy]

Please do a ton more content on this :)

[@redhead911126]

Been eating intuitively for awhile now and let me say it takes a LOT of practice and you gotta be cool with your body doing what it wants to do in response. But I don't stress out about food near as much anymore and a lot of trigger foods are not really triggering anymore bc they're losing novelty. I think I often seek sensory stimulation from food as a way to cope with boredom or shift gears somehow. But making those neutral observations keeps me from spiraling and eating a lot more. I used to overeat when I was feeling angry with myself at times or I'd eat out of rebellion bc I'd feel ashamed for my food choices. Now that there is no shame, there is no binge, I just eat the thing and move on.

[@anacamilaplaza8288]

Great video! As a person who has struggled with eating disorders from a very young age I find it hard to eat intuitively and question my eating habits without being hard at myself, but it's been helpful to observe things from within with the tools that you talk about, thanks!

[@yiyahe]

Thanks!

[@222bijoux]

right on time! gaining too much weight right now. thank you!

[@Shereen_Thor]

This is a fantastic video! Emotional eating is a common issue that many people struggle with, and the strategies discussed in this video are very helpful for replacing emotional eating with healthier habits. As a life coach, I often work with clients who struggle with emotional eating, and I always encourage them to develop a deeper understanding of their emotions and how they relate to food. Emotional processing and intuitive eating can be powerful tools for overcoming emotional eating and creating a healthier relationship with food. Additionally, it's important to explore the underlying causes of emotional eating, such as stress or trauma, and to work on developing alternative coping strategies. *I'm also making this kind of videos because my goal is to make everyone productive and meaningful!*

[@1012chart]

You are such an amazing teacher. I've learned so much from you over the years. Thanks

[@blergh5394]

Long time listener, first time commenter. Just wanted to say I agree! I've always felt that if you're planning to go buck wild overeating, the best way to do it is with funeral potatoes. I use extra sharp cheddar and the little square hash browns. Plenty of butter and sour cream, full fat everything. 😍 Since I'm here, thanks for all the videos. They really help!

[@sherriclarkenutrition3550]

Great video! I'm a trauma informed dietitian who works with emotional eaters. I find what you say is true, however, I do educate my clients on calories and healthy foods. You can eat intuitively and still be unhealthy. So if the goal is weight loss, calories matter. If the goal is to stop the emotional eating only with no regard to weight, intuitive eating is a good approach.

[@jrg305]

Also a trauma informed Licensed dietitian here who is not a health at every size body positivity meme sheep. I hate when people say diets don't work. We had a Webinar on the actual evidence behind intuitive eating on the weight management dietetic practice group (can access via the website if non member). Highly recommend. It is possible to practice in a dialectic - - support individual identity validity (im truly a good person as I am, loving yourself, how thin you are is not associated with validating self worth) AND lose weight for health reasons or general physique or Fitness or Sports goals.

[@sherriclarkenutrition3550]

@@jrg305 I'm very interested in the webinar but I can't find it on the website for the wt management practice group. I'm not a member. Can I still access it somewhere?

[@slenderforgood]

@@jrg305 love your wise point about the dialectic-- I'm good as I am AND I want to be better-- yes!

[@nh.135]

Something new for me. I never knew that we shld acknowledge our feelings on why we actually choose to eat when we're not supposed to eat.😅Thank you for sharing this.👍

[@zen_mindset1]

I eat due to stress, worry, anxiety, depression and boredom. Trying to work on a healthier diet and finding healthier alternative to eating.

[@central_scrutinizr]

I eat for the same reasons too. The hard part is that all the suggestions the experts have of things to do instead (Take a bath! Call a friend! etc) never sound as rewarding or helpful during the moments of stress as food sounds. Usually for me, the suggested alternatives are so far from being in the same realm of appealing-ness that it almost feels like someone is playing a sick joke on me by suggesting them. Sigh

[@techeung8266]

@@central_scrutinizr 100%! Like literally none of the suggestions are things that can I do in the moment, or actually work for me. And then they go, “okay you come up with ideas that work for you”. Like, if I was able to do that I wouldn’t be here now, would I??

[@central_scrutinizr]

@@techeung8266 lmao yes exactly, thank you!!

[@rosemary_v0]

Same for me I can eat like food. Example I ate cereal for dinner because I wasn’t that hungry since for lunch I ate six tacos. And I know that sometimes if I get anxious I think I’m hungry and sometimes it goes away. My sister taught me to understand it. Sometimes it’s boredom and you gotta just stop and you know yeah it’s there but is it really hunger?? Or is it because I’m anxious that what if I get hungry again? Thinking if that’s enough food for you too feel satisfied until the morning is understandable but that can actually cause you to feel that hunger anxiety feeling in your stomach.

[@Ellascannalife]

These videos are saving my life and my relationship. Thank you!!! It doesn’t seem like enough but I’ve grown to love you and I get calm when I hear your voice ❤

[@TherapyinaNutshell]

Aww I'm happy to hear that ❤

[@lilypotter9476]

Very timely. Just ate 4 cookies instead of 2. Truth is I didn’t finish my soup and that’s why I’m hungry. 😒

[@hereshoping6992]

Can i have a cookie please😂

[@jemmawhitehouse1043]

Mate, I'd eat the whole pack 😢

[@AlbathFamilyHomestead]

Sometimes I find it hard to notice my physical sensations because once I eat ice cream, it made me feel good quickly especially when I feel overwhelmed. I'm just glad that my Man keeps reminding me all the time "no sugar" "no ice cream" and this video is so helpful enough so I could learn more to notice what I am feeling before eating, and develop a good habit that'll always benefit for my health.

[@Rebecca-xw4ji]

Loved this video. Thank you for sharing!

[@TherapyinaNutshell]

So glad!

[@zosia677]

This video is really helpful. I will try to pay attention on my feelings :)

[@Tompsf1]

I am grateful for this video! Thank you for teaching me the words 'from emotional eating to emotional processing'! Aim to bring awareness to what I am are feeling by making space to ask, be curious, about what my current behaviour is (e.g. searching for snacks).

[@bdancestars]

I don’t know her personally but she described my exact eating behavior. That’s 😮

[@prettypuff1]

Ooo I just loaded up on snacks toooooo Eta- I’m bored… I ate the snacks but now I’m pondering how to finish an emotional painting

[@Lululove111]

#1.why am I eating this? Reasons you wanna eat when you are NOT Hungry: 1.Feeling bored (u eat 2 feel excited) 2.Feeling Sadness or pain 3.Feeling lonely 4.Feeling numb, empty or depleted 5.Feeling Tired 6.Feeling Angry 7.Grief Steps that can help you: #1.Get curious notice and name emotions #2.Solve emotional problems with emotional solutions (Acknowledge that eating won’t resolve boredom For you in the long term) Ex: If you’re lonely reach out for a friend not just the ice cream. Ex: If you are tired consider Going to bed early that night. Ex: If you are sad look for some good you can do in the world Or just acknowledge the sadness Or you could journal about your feelings. Ex: If you are stressed do some relaxation exercise Or set some boundaries at work. • Working through emotions it’s not just a one step process It takes time, energy and effort But you can learn the skills to do it.

[@CoolStorytellersLounge]

I am recovering from an ED and this is part of the skills of mindfulness I am learning ❤

[@claire2466]

This was really helpful, thank you!

[@tiamc2004]

Great advice for me! Thanks for these tips to redirect unnecessary snacking. 😊

[@melindashaw7568]

Thank you for your work!

[@ilovepickle]

Honestly, the fact that I started crying when she was saying reasons why we might eat tells me a lot about myself. LOL

[@themonkeypuzzle]

Thank you, Emma. I believe you are saving lives, I genuinely do. This is so helpful to me and really resonates I'm going to write it out in to my journal to read and reread. ❤ from Vancouver Island 🇨🇦.

[@beccahuffman1385]

I liked this video a lot Emma!!! Thank you!❤

[@S_1490]

Love this topic 👏 thank you for covering this!!!! I can’t wait to watch it

[@GeraldLewis-v6f]

I admit my mistake of over eating because of memory problems for over 40yrs now but I'm getting better into that cuz that's in the works now.

[@Binary_Deviant]

I have subscribed. I am trying to learn how to process my emotions better to turn off and stop feeling bitter, find peace with quitting smoking and help my girlfriend with ideas to help her with her choice of food. She has gain a lot of weight and it is effecting her health.

[@IvanBFit]

You're incredible Emma! Sharing this video!

[@Swordkid669]

We have been blessed by getting these amazing videos

[@johndoee3850]

Thanks again, great video!

[@jemmawhitehouse1043]

Thank you, im 8 months put of a gastric bypass and im still struggling with my mental connection with food

[@gekks]

Thank you for this! I'm really curious about how to categorize hormonal eating (like PMS binges, which I am prone to lol) - is it similar to emotional eating where you can work through it? I find this cycle very difficult because I need to work harder to go back to healthy eating after. (& I'm sure many people can relate) Maybe this is too specific a question, but I just wanted to throw it out there!

[@FrozenFireMeltedICe]

I'd love to hear about this too. My cravings definitely vary throughout the month

[@ISIHIA23]

yep same here one week prior to period I want to eat the world of good fresh bread and cookies! every time.

[@GeraldLewis-v6f]

Calming I'm doing a health check and health care makeover to be Healthy now.

[@wahid-x4]

Thanks

[@DenizAy-q4u]

Thank you for your advices.This video too much benefit for me.

[@Vic_T_234]

One of the worst things I used to do, and sometimes still do it, is emotionally eat. I started doing it since my dad went into ICU some years ago, and was also going into the military, something I didn't want to do. Its a hard habit to break.

[@Cookierocz]

Well needed video

[@lisaoutinen8692]

I have been looking for info on this very topic lately!

[@TherapyinaNutshell]

Hope you like it!

[@lisaoutinen8692]

@@TherapyinaNutshell I will try to apply the suggestions. Thank you.

[@ErikasASMR]

I’ve been emotionally eating for the past three days

[@Leroy88baby]

I'm from Utah too and funeral potatoes is one of my favorite binge meals! Good info here 🙏 gotta acknowledge feelings instead of shutting them down

[@MelB868]

What in the world is funeral potatoes

[@ReneeParsons-vu1hi]

Thank you.

[@cefarther3945]

I have learned many times we misinterpret lack of minerals for hunger and emotional overeating. I am disappointed that was not spoken about and blamed on psychology or imbalance of emotions.

[@SevenUnwokenDreams]

Thanks I just binge ate my weight in "everything" seasoned cashews because I was depressed and angry at myself

[@Jumanaalnajem83]

You have all the feelings that trigger emotional eating 😢

[@flightrisk6176]

Even normal weight people can do this…I definitely do!

[@vania698]

Thank you!

[@raeannwaymack704]

I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. kzbin.infoUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!

[@claudiamariebermudez6727]

Helpful....thanks

[@therosarylady]

One of the last communication I received from my oldest son was to eat more celery for my hypertension. When I really miss him, I get a bowl of celery and ceasar dressing. 😢

[@crisalidarinaldi2011]

Yup, I lost my new job today I loved due to downsizing, I was the newest employee, I had left a stable, long term job for this opportunity and was happy. Was so depressed I went to Crumbl Cookie before walking 6 miles. Didn’t help my sadness :(

[@LiaStnwd]

I have the most intense emotional eating urge when I come home from work, its like rewarding myself for the stress and the work that I put in. Do you have a tipp on resolving that?

[@cassiestevens8382]

Thanks💜

[@slenderforgood]

I love everything you do, and I agree that finding healthy ways to process our emotions is key to success with healthy eating. However, while intuitive eating is very popular these days, I disagree that it is a good strategy for achieving healthy eating habits. The reason is that our body WANTS us to be getting our calories as cheaply as possible, for survival reasons. This causes us to store excess fat, and in a low nutrition environment such as ours, that means MOST of us will be overweight or obese and, over time, will develop one or more of the chronic diseases of aging, which are all forms of metabolic dysfunction.

[@copamatique]

im intuitivly ate myself to morbid obesity

[@slenderforgood]

@@copamatique I hear you

[@ministartist.fousta1093]

I am so grateful that you exist Emma. You are an inspiring professional, your content helped me today. It really, truly did. I can't really sum up my eating disorder journey in a few sentences to make you understand what misconceptions you cleared and why so I am just telling you in the fewest words possible.

[@deno9607]

I don't diet I do intuitive eating but I emotional eat. I literally feel like I eat all day. I legit enjoy eating and I'm bored and it makes me feel happy.

[@kalelion8463]

1.ask why am i eating,what am i feeling like. solution 1.name the emotions 2.acknoledge eating won't resolve anything 3.find other solutions

[@russianhomecat3313]

Finding other solutions is the most difficult thing. I have tried to find solutions for years.

[@TheChessPlayer1956]

Boredom is a big one for me because it's painful and uncomfortable. My go to is cheese. Thanks for the video. I'll get curious and find substitutes.

[@runningmama4793]

Yes! Cheese! And eating when I'm bored (or procrastinating)... because then I at least have this sense that I'm doing *something*! (Hi Ray, btw: I usually see you over at Seth's channel! It's fun to see a familiar face over here : )

[@kimsmith8505]

How about busy moms feeling angry, anxious, stressed and all of the above . Any technics for us?

[@SuperRicky1974]

Thanks Emma for this video I found it very supportive. And I was wondering if you have heard about Marshall Rosenberg and NVC as the way you were connecting the emotion with an unmet need and then suggesting a strategy for meeting that need is very in line with NVC

[@jasminjaeger]

What about regular eating times? I feel I am struggling with this so much. My body somehow likes to have those routines, still when I am doing it that way I feel someone external forced me to eat now. Could be something from my past though as my family did not cope with food very healthily... thank you for this video! It was helpful 🙏

[@stanmoi6361]

OMG ive been suffering a lot from emotional eating last weeks

[@XeniaD]

Regulate our emotions with food ❤ oh got it!

[@geaneliketryto]

I just tell myself it’s okay to do this “for now”.. And that I’ll stop doing it someday and I let myself eat what I want these days..😅 Just.. I just don’t beat myself up for eating too much these days and tell myself it’s okay..

[@geaneliketryto]

Someone.. But when you have no one, food’s there for you so..🤭😅

[@geaneliketryto]

Dear self.. You’re just bored.. You’re okay..😪 @Therapy in a Nutshell Thank you so much for this one, too..☺️🙏🏻

[@TM15HAKRN]

Its a fact Boredom. Stress. Nd Tempting foods Make us to have them.. Whether we want it or not And Everybody wants to eat Without becoming fat That is a rule rather than exception

[@julieking5151]

Your tips and content are so helpful…thank you ❤️❤️❤️. I have to laugh about funeral potato’s, I had no idea you are in Utah. I grew up there, but not LDS.

[@tonygareth221]

I eat so much so fast and I’m definitely an emotional eater and I often eat when not even hungry

[@judymarkel8029]

Oh yes emotional eating and I are best friends.

[@l3a3n31]

Thank you Emma I wuv u

[@randyzeitman1354]

I have figured out, for me, 100% of the time, that what I interpret as emotional eating is actually high blood sugar. When my blood sugar is high, and I mean like in the 200s or more that’s when I want to eat it has nothing to do with what emotion I am experiencing at the time it is just the feeling of anxiety coming from high blood sugar. And the proof of this, which is easy to test, is that when I feel this way, and I test my sugar exercise, and drop the sugar down below 200 the desire to eat, goes away and stays away. When my blood sugar is below 175, which is a baseline for me at this time with my type two diabetes I simply have no desire to eat. It’s rare that I get hungry. I have to not eat for 6 8 10 hours to feel anything that resembles hunger, actual physical hunger Instead of emotional hunger, which is really, I think just anxiety. What do you think?

[@OriginalCin22]

Hi! When will your How To Process Your Emotions workbook be back in stock?

[@trourke4475]

Holy smokes I am totally an emotional eater

[@halfwaykim7457]

I love to learn how to overcome addiction. I have gambling and nicotine addiction. Before I lose everything, I want to get better

[@tcconnection]

Ask myself the why, answer, and continue to keep snacking on food that eventually makes me sick

[@scottbartel8163]

The cure for boredom is the investigation and understanding of boredom.

[@GoshOhGosh]

This came like clockwork. Was literally just looking at pictures of me…. Feeling sad and out of control

[@alvinagisborne3747]

Really this is so good But need to eat my second chocolate bar Yes heavy desicions Wow Thank you

[@visiblebones]

I've been eating a lot just because im bored. It's getting worse :[

[@alexlindstrom555]

I know that I eat for reasons outside of hunger. But I’m afraid of what will happen if I don’t…

[@lucasred_eyes6785]

And of course I come across this video while eating two lemon poppy seed muffins

[@movievaudeville]

Learning about C-PTSD is what made all the pieces fall into place for me. I've spent decades trying to come to grips with/heal a variety of behaviors like EE which were all treated as discrete issues by therapists, doctors, councilors, 12-step groups. Not one of them ever talked to me about childhood trauma. So, how about instead: they're all symptoms, NOT diagnoses? Sadly the DSM-5 doesn't recognize Complex PTSD as a distinct condition although it is so in the EU, and many trauma specialists like Bessel Van Der Kolk have urged its inclusion as a separate diagnosis. It's been said that were it included, the DSM would shrink to the size of a pamphlet. More and more I'm in agreement with the 2019 study out of University of Liverpool which concluded that isolated psychiatric diagnoses are "scientifically meaningless".

[@icare4you123]

I'm 70 and have battled overeating my entire life and failed. If the new diabetes drugs help people lose weight, why isn't there research on that? There has to be something physical causing the obesity epidemic in our country. It's not all "feel your feelings". No one takes fat people seriously enough to really look into it.

[@Grace-pu9je]

There is a lot of research. Hyper palatable (super tasty) food that is super processed and easy to eat and cheap. It's addictive and they put additives and sugars to make it so. My family has the same struggle. We did Whole30 for 3 months and all lost weight. But it cuts out that easy stuff and adds mindfulness back into eating. It also helped me to see which feeling is hunger and which is thirst and helped me to see my emotional eating more clearly.

[@abcd-qm8ck]

Watching this late night , while eating 😂

[@SimplyaLady92]

Damn, where were you when I just binged on those plantains 😂

[@islamabadmedicalcare5]

Nice. But how frequent one should do this practice to change wrong belief.. like once daily or only when that thought pops in ur mind