Dr. Durvasala’s Top Five Tips for Emotional Eaters
1.Keep a food diary. Don’t just note what you eat, but also where, when, why and who you’re eating with. This will allow you to identify when problems arise and pinpoint when you need to be aware of issues arising in the future.
2.Remain aware of triggers and plan to combat them. Prepare snacks to tote along if you’re prone to pulling through the drive-through lane when in the car, or pick a table far away from the buffet spread at a party. Be mindful of the situation and ready to make good choices.
3.Examine why you’re reaching for food. Ask yourself if you’re grabbing a snack because you’re “F.L.A.B.” — frustrated, lonely, angry or bored. If so, find a task that can distract you for five to seven minutes—ideally involving talking because you definitely can’t eat while doing so. Make a list of your favorite distractions and keep it handy when you’re likely to be tempted.
4.Be compassionate with yourself. A healthy lifestyle shouldn’t be about deprivation. Avoid “don’t” rules for yourself. There’s no strict formula for success—just what works with your life.
5.Ask for help. If you feel out of control with food, work with a licensed mental health expert to talk it out. A lot of times, you’ll be talking about your life, not just food. But this can help you break through eating issues.
