How to Handle Emotional Eating; A Natural Approach for Moms in Burbank!

Emotional eating is something many of us have experienced, especially as moms with countless demands pulling us in every direction. We’re expected to balance family, work, and self-care all while staying composed and healthy. Sometimes, though, stress sneaks in, and food can feel like an easy comfort. But the good news is that with a few small, sustainable changes, we can work towards a healthier relationship with food and our emotions.

Understanding Emotional Eating

Emotional eating is not just a matter of willpower. It often has deep connections to how our bodies and minds react to stress. When we’re overwhelmed, our bodies release cortisol, a hormone that not only increases our alertness but also our appetite, particularly for foods that are high in sugar and fat. This is an evolutionary response—our bodies crave calorie-dense foods for quick energy. But in our modern lives, this often leads to a cycle of emotional eating and guilt. By understanding this biological response, we can begin to address emotional eating with compassion rather than self-criticism (Sinha & Jastreboff, 2013).

Identifying Triggers and Creating Awareness

One of the best tools for managing emotional eating is simple awareness. Start by keeping a journal where you note how you’re feeling before and after eating. Are you genuinely hungry, or are you feeling stressed, tired, or bored? By writing down these feelings, you can begin to identify patterns and pinpoint your specific triggers.

Research shows that people who keep a food and mood journal are more likely to successfully manage emotional eating because they start noticing these patterns (Bennett et al., 2015). Once you know your triggers, you can develop healthier strategies to address the root emotions without turning to food.

Practicing Mindful Eating

When was the last time you truly *tasted* your food? Many of us eat on autopilot, which makes it easy to overeat, especially during moments of stress. Practicing mindful eating can help by encouraging us to slow down and pay attention to our food with all our senses. Try to chew each bite thoroughly, savor the flavors, and notice the texture. This mindful approach allows your body to recognize fullness more accurately, helping you enjoy food without overindulging (Kristeller & Wolever, 2011).

Healthy Coping Mechanisms for Stress

We’re all familiar with the phrase “self-care,” but sometimes it can feel impractical or even indulgent when you’re busy. However, small self-care practices can significantly reduce stress levels and help us avoid emotional eating. Here are some easy, natural ways to cope with stress:

1. Breathing Exercises and Meditation: Deep breathing is incredibly effective for calming the mind. Studies show that even a few minutes of focused breathing can reduce cortisol and make you feel more centered (Pascoe et al., 2017). Apps like Headspace or Insight Timer have short breathing exercises that are perfect for moms on the go.

2. Physical Activity: Exercise can be as simple as a short walk around the block. Moving your body is a natural way to release feel-good endorphins, helping you manage stress more effectively. Even just 10 minutes of light stretching or a walk can do wonders (Stults-Kolehmainen & Sinha, 2014).

3. Natural Connection: Spend time outdoors, whether it’s in your backyard or a local park. Nature has a calming effect on the nervous system and can help reduce stress without the need for comfort food.

Building a Supportive Environment

Having a support system can make a huge difference, especially for moms. Studies show that social support helps people make healthier choices and stick to their goals (Wing & Jeffery, 1999). You might find it helpful to connect with other moms in your community who share similar health goals. Look for local wellness groups or join an online community that focuses on natural health and holistic wellness.

Making Small, Sustainable Changes

Instead of overhauling your diet overnight, which can be overwhelming, focus on making small, meaningful changes. For example, add more high-fiber foods like fruits, vegetables, and whole grains to your meals. These foods keep you fuller for longer and stabilize blood sugar, which helps reduce cravings triggered by emotional ups and downs (Slavin, 2005). Experiment with healthy, whole foods that you enjoy, and aim to nourish your body, rather than restrict it.

Practicing Self-Compassion

As moms, we often put a lot of pressure on ourselves to “do it all.” But being kind to yourself is essential in creating lasting changes. If you find yourself emotional eating, don’t beat yourself up. Acknowledge the feeling, and consider it part of the learning process. Just like with any journey, there will be ups and downs, and that’s okay.

Involving Family in Health Goals

Healthy living is easier when it’s a family effort. Consider involving your kids in meal planning or cooking. Research shows that children who participate in family meals and food preparation are more likely to adopt healthy eating habits (Fulkerson et al., 2014). It can also turn mealtime into a bonding experience, which is nourishing in itself.

Embrace the Journey

Remember, emotional eating is a habit that can be managed with time, patience, and the right approach. By incorporating these natural, mindful practices, you’ll likely find that managing emotional eating becomes easier, and over time, you may even enjoy the process of self-discovery and growth.

Through understanding, mindfulness, and community support, we can tackle emotional eating together, helping us become healthier and happier moms.

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References

- Bennett, J., Greene, G., & Schwartz-Barcott, D. (2015). Perceptions of emotional eating behavior. *Appetite, 85*, 107-113.

- Fulkerson, J. A., et al. (2014). Family meal frequency and weight status. *Appetite, 74*, 119-125.

- Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training. *Eating Disorders, 19*(1), 1-16.

- Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress. *Mindfulness, 8*(1), 218-225.

- Sinha, R., & Jastreboff, A. M. (2013). Stress as a common risk factor for obesity. *Biological Psychology, 131*, 74-84.

- Slavin, J. L. (2005). Dietary fiber and body weight. *Nutrition, 21*(3), 411-418.

- Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. *Sports Medicine, 44*(1), 81-121.

- Wing, R. R., & Jeffery, R. W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. *Journal of Consulting and Clinical Psychology, 67*(1), 132.