I know it can be difficult to overcome emotional eating which is why I put together my top ways to stop emotional eating for you. these strategies work! They have helped my clients (and myself) eliminate emotional eating by being better equip to process and handle with emotions.
Emotional Eating Help 1 - Journal with God!
This goes beyond just a brain dump, yeah brain dump may be where you start and really make sure you get everything out, but that is only one piece of the puzzle.
Next, ask God how He sees the situation or person. Invite Him to show you or tell you His perspective. Write out your feelings in a brain dump, then ask God how He sees the situation. Write out what He says.
Finally, go back through what you said or wrote down with your new perspective. Repent, forgive, bless the person or situation as you do. This is best when something is bothering you and can help with past hurts a lot. This exercise is best done to completion meaning if you are getting interrupted it is not doing to be the best experience and you won’t get to the best part!
Emotional Eating Help 2 - Pray your emotions out loud to God
This is great if you are a verbal processor and just help you to express and get to how you actually feel. If you feel too silly, maybe you could hold your phone. (I know the phone thing seems weird, but it has helped others). It is God, He already knows what you are thinking… even if you don’t. Don’t worry about surprising Him be real and raw. Get it out into the light so it can be addressed
Emotional Eating Help 3 - Paint or draw
This isn’t just for you artist. Try it. It can be really relaxing. Do not worry about the outcome. Painting or drawing can help you to get past trying to match words to how you are feeling. Let whatever happens happen. Please don’t worry about doing it right. You may even just want to start and call it a doodle and see how it goes for you. I know it has really changed things for others. Again, invite God into the process of how you are feeling and your artwork.
Even if you do not feel like you processed, you tried something new and could have spent some time with God. That sounds like a win to me.
Emotional Eating Help 4 - Write a poem or story.
This can help you to dig deeper and express your emotions more clearly and take more time processing them. When you are done or finished with a part. I am not going to lie this one can be intimidating to me. Remember it is not about the outcome it is the process. The process of trying can help you to sort out your feelings. Talk to God about how He sees the situation or person.
The above strategies for emotional eating are more a deep dive and won't stop the action in the moment as you won’t always be able to stop and journal, but the more you take the time to process your emotions with God the less you will experience emotional eating.
Yes, it works try it!
Beyond doing the deep work of processing emotions identifying the triggers in your life is really important. It can help you to change your activities and help you to connect with God over that particular area. There are two ways that have helped people identify triggers. The first is looking at a list like the one below and identifying the top 1-3 that resonate with you right now.
Then, with your top couple of triggers go through some questions.
What is God’s perspective about how I am feeling?
Is there a lie I am believing about myself or God in this situation?
What is the truth about yourself and God in this situation?
Is there anything in your environment contributing to these feelings?
The second way to conquer triggers that lead to emotional eating it by working backwards after you emotionally eating (or were about it). Taking into account where you were, who you were with that lead you to want to emotionally eat. Look at what feelings they were and think about how to address those triggers with God.There are a lot of options that could come up as your action plan. It could mean different boundaries with people, it could mean focusing on improving your sleep, it could mean having a daily de-stress routine. There are a lot of possible next steps, but looking back has helped a lot of people identify what is actually underneath their emotional eating.
Remember, when that trigger remains unchecked, you will keep trying to fill it. Even if you can put a band-aid of adding in another habit temporarily to get lasting change address your triggers.
I encourage to take the time to process your emotions. None of this information can be replaced for professional help, so always work with your health providers and get the help that they recommend. Never delay seeking help because of anything said here or anywhere else on this website.
I know processing emotions is not common, but neither is true, complete health. Take the time to be healthy inside and out it is all connected. If you are looking to get healthy inside and out be sure to get my FREE Building Healthy Habits Workbook HERE.
P.S. Don’t forget to grab your FREE Building healthy habits workbook <HERE>
Jessica Hoeffner sharing some bible verses, health tips, and encouragement to transform your life! <3
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