Emotional Eating - How to Replace Emotional Eating with Emotion Processing and Intuitive Eating
HTML-код
- Опубликовано: 1 июн 2024
- Learn how to process emotions in my online course: courses.therapyinanutshell.co...
Emotional eating is when you eat in an attempt to resolve emotions instead of eating to resolve hunger. But when people are asking "How to stop emotional eating? The first step is to learn to process emotions and listen to what your body is really asking for - aka intuitive eating.
When people try to lose weight or improve their health, usually their first go-to approach is to diet. To restrict what they eat. But the most common outcome from dieting in the long run is actually weight gain. Diets don’t work the vast majority of the time, and one of the main reasons for this is that people are eating for reasons other than for hunger.
Your body has an inherent ability to regulate your eating based on what nutrients your body needs, it helps you regulate this with hunger and fullness cues, and craving foods that include the nutrients you need to be healthy. Intuitive eating helps people let go of a diet mentality, develop a positive relationship with food, body and self and reject diet culture and rigid external rules about good foods or bad foods. Intuitive eating has been shown to help people recover from disordered eating and reach a healthier BMI.
But most of the time, when we’re overeating, or under-eating, it’s because we’re seeking to regulate our emotions with food, instead of regulating our emotions by processing them.
So the first step is to ask yourself “Why am I eating this? You don’t need to judge yourself for doing it, just get curious. If I’m eating and it's not because of hunger, what am I feeling?
Learn how to make funeral potatoes: • Funeral Potatoes
Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: betterhelp.com/therapyinanuts...
Learn more in one of my in-depth mental health courses: courses.therapyinanutshell.co...
Support my mission on Patreon: / therapyinanutshell
Sign up for my newsletter: courses.therapyinanutshell.co...
Check out my favorite self-help books: kit.co/TherapyinaNutshell/bes...
Check out my podcast, Therapy in a Nutshell: tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
![Roddy Ricch - Survivors Remorse [Official Music Video]](http://i.ytimg.com/vi/J5IeFzr2GgE/mqdefault.jpg)
I wish I could fall into the habit of emotional exercise.😆
I know that it would be bad too. But I too wish for that 😆
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.
Or cleaning…😂
❤😂 I wishhhh
i used to do that and i lost my period because of it
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.
Wow, love this. Thanks for sharing.
❤
I love this prospective! 1 year later, I hope your well
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.
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. 🤗
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!
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.
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
Please do a ton more content on this :)
Your videos have legitimately helped me for the last year, and it's been a rough one. Thank you for your work. 🙏🏼 💛
I'm so glad!
@@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.
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.
Very timely. Just ate 4 cookies instead of 2. Truth is I didn’t finish my soup and that’s why I’m hungry. 😒
Can i have a cookie please😂
Mate, I'd eat the whole pack 😢
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! :)
As someone who has struggled all my life with emotional and overeating, I am so grateful for this video.
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
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.
Such great information - I struggle so much with this, so hearing your voice sounding hopeful & positive really helps.
Glad it was helpful!
right on time! gaining too much weight right now. thank you!
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!*
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.
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.
@@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?
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.
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.
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
I’ve been emotionally eating for the past three days
Love this topic 👏 thank you for covering this!!!! I can’t wait to watch it
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 🇨🇦.
You are such an amazing teacher. I've learned so much from you over the years. Thanks
You're incredible Emma! Sharing this video!
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!
I liked this video a lot Emma!!! Thank you!❤
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!
I'd love to hear about this too. My cravings definitely vary throughout the month
yep same here one week prior to period I want to eat the world of good fresh bread and cookies! every time.
Thanks again, great video!
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.
Thank you for your work!
Loved this video. Thank you for sharing!
So glad!
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 ❤
Aww I'm happy to hear that ❤
This is amazing! Thank you!
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).
Regulate our emotions with food ❤ oh got it!
We have been blessed by getting these amazing videos
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.👍
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!
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.
Well needed video
Thank you for your advices.This video too much benefit for me.
Honestly, the fact that I started crying when she was saying reasons why we might eat tells me a lot about myself. LOL
Thank you, im 8 months put of a gastric bypass and im still struggling with my mental connection with food
You have all the feelings that trigger emotional eating 😢
Thank you!
I eat due to stress, worry, anxiety, depression and boredom. Trying to work on a healthier diet and finding healthier alternative to eating.
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
@@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??
@@techeung8266 lmao yes exactly, thank you!!
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.
This video is really helpful. I will try to pay attention on my feelings :)
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. ruclips.net/user/postUgkxzpa8CIfZcihW4Z0F_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!
I am recovering from an ED and this is part of the skills of mindfulness I am learning ❤
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.
Helpful....thanks
Thanks!
Thank you.
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.
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
What in the world is funeral potatoes
I have been looking for info on this very topic lately!
Hope you like it!
@@TherapyinaNutshell I will try to apply the suggestions. Thank you.
Thanks I just binge ate my weight in "everything" seasoned cashews because I was depressed and angry at myself
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
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?
Even normal weight people can do this…I definitely do!
Thanks💜
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 :(
OMG ive been suffering a lot from emotional eating last weeks
Really this is so good
But need to eat my second chocolate bar
Yes heavy desicions
Wow
Thank you
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. 😢
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 🙏
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
Thank you Emma I wuv u
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.
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.
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 : )
Hi! When will your How To Process Your Emotions workbook be back in stock?
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..
Someone.. But when you have no one, food’s there for you so..🤭😅
Dear self.. You’re just bored.. You’re okay..😪
@Therapy in a Nutshell Thank you so much for this one, too..☺️🙏🏻
Ask myself the why, answer, and continue to keep snacking on food that eventually makes me sick
I love to learn how to overcome addiction. I have gambling and nicotine addiction. Before I lose everything, I want to get better
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.
Can you suggest any good online clinical/counseling course?
Oh yes emotional eating and I are best friends.
Holy smokes I am totally an emotional eater
I know that I eat for reasons outside of hunger. But I’m afraid of what will happen if I don’t…
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?
How about busy moms feeling angry, anxious, stressed and all of the above . Any technics for us?
What about undereating? Does it have to do with emotions too?
Chronic pain does it for me
I use food to calm by anxiety and get away from shame eps milk tea.
And of course I come across this video while eating two lemon poppy seed muffins
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
This came like clockwork. Was literally just looking at pictures of me…. Feeling sad and out of control
What if you can’t pinpoint the feeling? Or the reason why, in order to solve the emotional problems?
I know when I’m emotionally eating. And when I start the process of breaking down why, I can’t quite figure it out
The cure for boredom is the investigation and understanding of boredom.
#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.
Hi could you talk about jealousy in friendships! Im way to mucho jealous and it bothers me
😢 I hate it.
Damn, where were you when I just binged on those plantains 😂
I do FAR too much eating "because it's time."
Is anyone else listening to this while eating chocolate!?
I am stressed I do want to stress eat I think I will shower in a little while and see how I feel then
I also feel like my vitamin b 12 is low I have no energy and just having some problems today
I've been eating a lot just because im bored. It's getting worse :[
My dog passed away and I can’t stop thinking about food or stop eating. 😞😞
Emotional eating is a common coping mechanism for dealing with stress, anxiety, and other emotions. However, it can lead to unhealthy eating habits and weight gain. To replace emotional eating, you can start by learning to process your emotions in a healthy way.
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
Finding other solutions is the most difficult thing. I have tried to find solutions for years.