What do I replace emotional eating with?
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Anonymous
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I am dealing with the typical stress of juggling an intense job with two young kids, both currently at their most demanding phases. Food is my stress relief. I'd like to stop, but I don't know what else to do. Eating is quick, easy, and can be done while with kids. It's just not realistic for me to go exercise or get a massage or whatever (the whole reason for my stress is lack of time and overall exhaustion). Are there other options for stress relief / dealing with tough days that are equally convenient? If you had an issue with emotional eating, how did you stop?
PS I can't afford more childcare or more help at home, because I work in the nonprofit sector  I love my job - most of the stress comes from the kids. So hoping to find a way out of this without any drastic moves like quitting my job.
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Anonymous
I did a couple of things. I replaced the snack foods like tortilla chips and stuff with fruit and berries and cut up carrots, peppers, etc. I would grab a bottle of water when I wanted to eat. I forced myself to think "Is your belly hungry? No? Then no food for you!" I sometimes chewed gum very aggressively. 
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Anonymous
| Drink water, chew sugar free gum, do push-ups, sing, groove to music, run in place or take the kids to the park. You can do it OP. |
Anonymous
| Breathing/meditation. |
Anonymous
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Feel the emotion. It’s annoying af and the habit has to be practiced a lot, but sit with whatever gross stress or annoyance or whatever. I find that the feeling to eat passes if you can just sit with the gross feeling for five minutes, it frequently passes.
And then there’s chocolate, the highest percentage you can stand. Make sure you’re starting with high nutrition foods when you’re eating. Start with the fat and protein and vegetables. |
Anonymous
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Are you meal prepping? Could you cook some healthy meals on the weekends that can keep in the fridge or freezer during the week so you have quick options for meals? Cut veggies or whole fruit make good snacks. Decaf coffee and tea provide nice “me moments” in the midst of my hectic days.
Do you live somewhere that you can put the kids in a stroller and take nice walks before or after meals? |
Anonymous
| ^^^ one mile thing OP. Not to stress you out more, but remember that you’re setting lifelong eating habits for your kids at meals. Could that info be part of your motivation. You can do it- I know it’s tough! |
Anonymous
This, 100%. Feel the emotion. The only thing that has worked for me. It sucked at first and I won’t pretend I haven’t stumbled a few times (or a dozen), but it has gotten easier and better—much better. And I’ve also started appreciating actual “treats” like chocolate more and more; they taste better when not shoved in my mouth as an emotional response. Earth shattering news, I know
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Anonymous
+1. You need to get out of the habit of running from unpleasant emotions. Just sit for 1 minute, take no action, and feel what you’re feeling. Read The Language of Emotions. |
Anonymous
+…what are we at, 4? First you need to learn to pay attention to *your body*. That’s where your feelings are, and those are the sensations (that give rise to emotions) you’re trying to avoid. Maybe you’re experiencing a faster heart rate, heat in your dace, muscle tension, etc. Don’t try to stop it, just pay attention to it. |
Anonymous
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There is a book called 50 Ways to Soothe Yourself Without Food
Good luck |
Anonymous
| Medical marijuana. Get a strain that suppresses appetite. |
Anonymous
So just replace one crutch with another? |
Anonymous
| Sugar free chewing gum - a bit of sweetness and the chewing somehow occupies my mouth and mind. |
Anonymous
| Singing |