Managing Emotions Without Food

Many people have the habit of using food to manage their emotions. The reasons for this are numerous but regardless it is simply a learned, practiced and potentially harmful way of coping with our emotions. What is most important now is that we address at the root some of the psycology and behaviors that lead to weight gain and learn to manage stress, anxi ety, anger, sadness (depression), elation (happiness), and boredom (ambivalence) with alternate behaviors to eating unintended calories. In order to begin this practice, we must heighten our awareness of both the internal and external factors that can cause our strong emotional states. Some of these emotional triggers you will be able to forecast ahead and plan for while some you will not.

Regardless, being able to anticipate, develop and practice alternate ways of managing our emotions will aid in decreasing unintended eating.

• List the emotions or emotional states that have led to over-eating in the past.
• What typically tends to trigger these emotions?
• Are there any environments or settings where you feel particularly vulnerable? (e.g. gatherings with in-laws, when you’re alone, etc.)
• Do you notice any physical changes when you are feeling particularly emotional? (e.g. change in heart rate, rapid breathing, racing thoughts/confusion, sleep disturbance, appetite change, etc.)

In light of your responses in Part 1 and as you look at the week ahead, answer these questions:

1. What strong emotion (if any) can you anticipate this week?
2. What will or could trigger the emotion?
3. How have you typically responded to a situation like this?
4. What alternative behaviors might you put in place to prevent unintentional off-program eating? Check those you might try:
   • I could avoid the trigger entirely.
   • If unavoidable, I could reduce exposure by…
   • While experiencing the emotion I could use selected distraction techniques (from Tool: “Managing Cravings with Distraction”) List the one or two you are most likely to really do.
   • List any other replacement behaviors you are willing to try.

Tracking your emotional triggers over time will increase your ability to anticipate your emo tions, ultimately allowing you to plan for and practice alternate, healthy self-soothing tech niques.

This week, at the end of each day, track your emotional triggers this way:

1. Emotions I experienced.
2. What (that you are aware of) triggered it (if anything)?
3. How did you respond?
4. What did you feel and/or think after your response?
5. If you were able to use a replacement behavior or distraction technique how did you feel about it? Could you use it again?
6. If you were not able to access a replacement behavior or distraction technique in the moment, what can you learn in hindsight that might get you one step closer to trying next time?

Remember, if we have not learned or ever been taught how to respond to strong emotional states, it will help to understand what happens to us physically when we become emotion ally triggered or are experiencing heightened emotional reactivity.

Essentially, our bodies have a physical response to heightened emotional states. Chemicals (like Dopamine), hor mones (like Cortisol) and numerous others have a complex interplay within us to help us sustain ourselves during times of heightened emotion. Undeniable research and evidence shows us that our emotional states are inextricably linked to our physical state. When we acknowledge the physical component to our emotions, it can give us the ability to take a more active role in our emotional regulation. Instead of running, hiding or masking emotions with food (or any other self-harming behavior) we can teach ourselves how to sooth and calm ourselves by practicing distress tolerance.

Essentially, instead of eating to decrease anxiety, we can learn to tolerate our feelings more efficiently and effectively. It is helpful also to remember, no one has ever died of depression, anger or stress. They have only died as a result of their response to it.