Help! How do I deal with emotional eating?

Dear Friend,

Help! I am suffering from emotional eating. I can’t control myself when I eat and devour everything around me. Every time I binge eat, I feel guilt and shame. It makes me feel worse. What should I do?

Sincerely, Emotional

Dear Emotional,

We are sorry to hear about your emotional eating. It must be painful for you to bear the struggle. Phrases like “I can’t control myself”, “binge eating”, and “I feel guilt and shame” are common elements of eating disorders.

We don’t know your exact situation, so it would be best for you to consult a professional. There could be other issues going on, such as intense preoccupation with weight and food, extreme fasting, excessive exercise, and poor self-esteem.

Eating disorders are serious and cannot be managed alone. They often accompany other mental health conditions, such as depression and anxiety. It’s important to seek treatment, so please ask your parents, family doctor, or other medical professionals for help as soon as possible to obtain the necessary support.

In the meantime, you may consider taking some of the following steps:

Preserve self-kindness

Taking good care of your basic well-being helps set a good foundation to address emotional eating. Ensure you’re getting enough sleep and regularly practising activities that nurture your body and mind – maybe you feel calm and relaxed after meditation or at ease with a good book. Be self-compassionate and extra nice to yourself during your healing journey.

Practise stress management

Stress is a common trigger for emotional eating. Practising deep breathing, stretching, listening to music or engaging in healthy hobbies that bring you joy can help manage stress and reduce the likelihood of turning to food for comfort.

Keep a personal journal

Write down your daily encounters, both positive and negative, and be honest with yourself. Your journal can help put your jumbled thoughts and feelings in perspective. Looking back on old entries can help you gain a deeper understanding of yourself, and recounting positive memories can shift your focus towards the positive aspects of life, enhancing your mood and promoting a healthier mindset.

Get support from your buddies

Reach out to close friends, family or somebody you trust to share your experience and vent your guilt, shame or other negative thoughts and feelings. It’s helpful to remember that people around you care about you. You do not need to fight the battle on your own.

Remember, overcoming emotional eating is a journey. Be patient with yourself and celebrate small wins and the progress you make along the way. With persistence and support, you can regain control of your eating habits and improve your emotional well-being.

You’ve got this, Friend of a Friend