| "Tell me what you eat, and I will tell you what you are." | | | | separate solutions for them. |
| Anthelme Brillat-Savarin | | | | Action you can take |
| What is emotional eating? | | | | Forget about the quick fix. Far more rewarding is to do |
| Food glorious food. If you are reading this then you are | | | | things for yourself that will bring pleasures that last |
| one of the fortunate people that has access to | | | | more than the moment and never bring about guilt. |
| plentiful amounts of food. You can go to your | | | | Write down what gives you pleasure and helps you |
| cupboard or fridge and find something to cook up. Else | | | | relax. Try and come up with at least ten things and |
| you can drive to the shop or phone up for a take | | | | have it close at hand whenever you need it. I don't |
| away. Anyway, the point is, there's lots of it around. | | | | have to mention that food isn't allowed do I? |
| The next point is eating is a pleasure. It is a chance to | | | | Manage your stress. Stress can affect us in many |
| engage our senses in something delicious. It also offers | | | | ways, so it pays to be aware of how stress affects |
| social opportunities -- going out for dinner with friends | | | | you. Once you recognise what is going on, take the |
| or chatting with family at the dinner table after a day | | | | necessary steps to relax. Because you cannot be |
| apart. | | | | stressed and relaxed at the same time. Relaxation is |
| However, eating becomes a problem when we turn to | | | | not an indulgence -- it is important to both your mental |
| food to deal with our emotions. You can feel happy, | | | | and physical health. So grab your list of 10 pleasures |
| sad, stressed, worried, powerless, angry, excited... All | | | | and work your way through it. |
| are good excuses to eat. Rather than eating when | | | | You may want to include exercise on your list of |
| you are hungry, you let your emotions determine when | | | | ways to relax. It is a fantastic way to relieve stress |
| to eat (as well as what, quite often). Suddenly you are | | | | and is far better for you than a giant sized bag of |
| using food to make you feel better about the events | | | | chips. Choose something that works for you |
| going on in your life. You have ended up with a | | | | personally, rather than something you feel you ought to |
| relationship with your food that is far more complex | | | | do. If you think you don't have enough energy, tell |
| than it should be. | | | | yourself you can stop after just 10 minutes. Chances |
| The trouble is, the food you are eating is changing | | | | are once you've started you'll be energised enough to |
| nothing (except maybe your health and waistline). Your | | | | keep going. |
| problems aren't solved, your stress isn't gone. It may | | | | Another simple yet effective way to relax is deep |
| however bring on a new emotion: guilt. This in turn is | | | | breathing. Breathing slowly in through your nose and |
| enough to turn to good old food once more in the | | | | out through your mouth is incredibly calming and allows |
| hopes it will bring comfort. It doesn't of course, so you | | | | you a moment where you can just pause. Now if you |
| feel worse than ever. And talking of comfort, I'm sure | | | | want to be super efficient, try yoga which combines |
| you know what your comfort food is. Chocolate, | | | | deep breathing with exercise. |
| biscuits, chips, pizza, cakes or ice cream. The stuff full | | | | Set aside time for your hobby. If you don't have one, |
| of fat and sugar. It's never the food that's good for | | | | then find one! Pursue something you've always |
| you is it? | | | | wanted to know more about. Make sure to keep |
| What you need to do is to learn how to NOT use | | | | things interesting as hobbies are a great way to give |
| food for coping with everything else that is going on | | | | you a flow experience that will bring good happy |
| with your life. The ideal situation is to enjoy your food | | | | feelings and any thoughts of food are forgotten. |
| for what it is and nothing more. Something tasty and | | | | Get enough sleep. Tiredness may not only lower your |
| nutritious that provides your body with the energy you | | | | resolve, but it can also lead you to eating unhealthy |
| need to survive. You also need to be able to cope | | | | foods. It's easy to justify getting a take-away, declaring |
| with the stuff that is going on with your life in ways | | | | you are too tired to cook. You may even end up |
| that don't involve eating but bring real changes. | | | | eating more as you mistake tiredness for hunger. You |
| What you can do | | | | find yourself eating when really you should be sleeping. |
| Your relationship with food | | | | Know how to problem solve. It's the non-edible way of |
| Take the time to reflect on what your relationship with | | | | dealing with your concerns. To distance yourself |
| food is. Has it changed over the years? Was there a | | | | emotionally from your problem, put pen to paper. Write |
| certain event that triggered the change or do you | | | | down your problem. Then brainstorm as many |
| recall even turning to food as a child, during times of | | | | potential solutions as possible. Get creative and discard |
| stress? Was it a change in circumstances? It is known | | | | nothing, as one seemingly daft idea may lead on to |
| that when couples move in together, women in | | | | something great. Then work through each possible |
| particular eat more than they used to and often as | | | | solution and write down the pros and cons for each. |
| much as their partner does. | | | | From this you should be able to come up with a |
| You need to be aware of your current eating habit | | | | workable solution. Work out the details of implementing |
| before you can change it. For one week keep a | | | | that solution and then remember to implement it. |
| record of what you eat and when you eat it. Tune into | | | | Develop an internal locus of control. Recognise how |
| when you use your emotions to determine when and | | | | much control you have over your own life. This |
| what you eat. Is it certain emotions that draw you to | | | | includes how you respond to events that are |
| food? Notice if there are changes in what you eat | | | | seemingly beyond your control. By taking active control |
| when you are in a particular mood. Try to be aware | | | | of your life you are able to do things to make it a |
| also of how much you are eating. | | | | better one. It can help you recognise that you do have |
| Your goal is to focus on enjoying food as a pleasure in | | | | control over your eating. You also have the power to |
| itself, not to heal other wounds. It is also no use feeling | | | | make the necessary changes in your life. |
| guilty about the food you do eat. Instead focus on how | | | | Set a rule that nothing will be eaten in front of the TV. |
| the food feels in your mouth, the tastes and textures. | | | | After a stressful day, it is easy to curl up in front of |
| Most pleasure arrives early on when you eat | | | | the TV, mindlessly eating. Instead, just focus on your |
| something. So really enjoy that moment. | | | | program. If you want to eat, make yourself get up and |
| Recognise that you deserve to look after yourself. | | | | eat elsewhere. Then focus on the food, without |
| You deserve to get the best from your body and | | | | distraction. Take your time, relish (no pun intended) the |
| looking after it will bring you these rewards. Food gives | | | | flavours and textures. |
| you the energy to live your life, allowing you to do the | | | | Don't have unhealthy foods in the house in the first |
| things you want to do. A life so fun-filled there's no | | | | place. How can you go to the cupboard for a packet |
| time for emotional eating! | | | | of biscuits if they just aren't there? Tempted to drive |
| If you recognise that all foods are okay in moderation | | | | to the shop to get some? Take some deep breaths, |
| then you won't end up pigging out on your so-called | | | | grab your list of 10 pleasures, choose one and go do it |
| 'forbidden' foods that you turn to when you are feeling | | | | immediately. |
| down. | | | | Know who your support is and know you can call on |
| When you do have days when you feel food is the | | | | them when needed. Having someone to talk things |
| only way to go, forgive yourself when it happens. It is | | | | over with is important. You can even send them an |
| not the end of the world and you have not failed. | | | | email to get your feelings out. Even better, find |
| Shrug your shoulders then get on with your day. Don't | | | | someone who you can talk to when you are craving |
| give yourself another cookie to try and rid yourself of | | | | food -- someone you know will not encourage you to |
| the bad feelings. | | | | just pig out. |
| If you want it, go for it. Eating is a pleasure and you | | | | Increase your knowledge. Learn more about stress |
| should eat it if you really fancy it. Please enjoy it | | | | and how it should be managed. Discover the calorie |
| though. Enjoy it for what it is -- food that is giving your | | | | content of your comfort food favourite. Find out why |
| energy and a pleasure to your taste buds. It is not | | | | exercise is so beneficial and something we should all |
| going to stop your manager being a control freak, or | | | | be doing. |
| resolve your argument with your partner. You need | | | | |