If you are emotionally triggered by food, there are several things you can do to help manage your emotions and reduce the risk of overeating or unhealthy food choices.
Recognize the trigger: The first step is to become aware of the emotional trigger that is causing you to reach for food. This can involve paying attention to your thoughts and feelings, and identifying the situations or people that tend to trigger your emotional eating.
Take a pause: Once you have identified the trigger, take a moment to pause and check in with yourself. Ask yourself if you are physically hungry or if you are using food to cope with emotions. If you are not hungry, try to identify the emotion you are feeling, such as stress, boredom, or sadness.
Find an alternative coping strategy: Instead of reaching for food, try to find a healthier way to cope with the emotion.
This can involve engaging in a physical activity, such as going for a walk or doing complex strength training exercises, practicing relaxation techniques, such as deep breathing or meditation, or engaging in a self-care activity, such as taking a warm bath or reading a book.
Redirect your focus: Do volunteer work or help out family members or friends. Even caring for your pet and looking after their needs can take the attention off yourself for awhile.
Choose healthy food options: If you are physically hungry, try to choose healthy food options that will nourish your body and support your health goals. This can involve selecting whole foods that are rich in nutrients, such as fruits, vegetables, lean proteins, and whole grains.
Seek support: If you are struggling to manage your emotional eating you might need to address the underlying emotional issues that contribute to your behaviour.
Don't forget your friends or family members who are close by who can provide encouragement and accountability.
See what works for you and apply it.