Begin to heal your
Emotional Eating
Emotional Eating has everything to do with uncontrollable impulses. The impulsive behaviour to turn to food and overeat is built up over time, and this free emotional eating recovery resource will guide you through your experiences to assist you to identify and change your narrative.
You have taken the first step towards a healthier relationship with food! So congratulate yourself. You have chosen to change and taking action builds that conviction inside of you, you are building a new habit, one that will allow you to express your emotions feel safe in your body and become familiar with a new way of relating to food.
I've been there, since childhood I've had a problem with food and my body. And now that I know what I know, I've overcome emotional and binge eating firsthand. Emotional Eating was not something I spoke about; I felt shame around the size of my body, how much I ate, I minimised the problem, attempted to handle it all alone, sometimes willpower worked, then failed, which led to frustration. It wasn't until I trained as a Rapid Transformational Therapist and addressed my emotions that my eating naturally became intuitive.
Now, I'm here to share what I've learned with you, that when you process your emotions and you change the way you speak to yourself your habits will become healthier. I have helped others on their path to overcome sugar addiction, overeating, and sabotaging health and it always goes back to deep buried unprocessed emotions.
I offer you this resource as a way for you to guide yourself through your experiences to understand key aspects that are driving your behaviour today. I am excited for you to embark on your journey, to release the need for emotional eating. I can't wait to see where this journey takes you!
Self Exploration is the key.
Emotional eating happens when an event causes an emotion that initiates an impulse to take action which results in the behaviour to eat excessively or uncontrollably. This behaviour is a way for your brain/body to seek comfort or safety in the known and pleasure to avoid dealing with feelings (the unknown).
Changing your eating habits means understanding why you turn to food first as a way for you address your feelings. Sometimes, experiences from childhood, like feeling alone or confused, especially if there was confusion or trauma, can make turning to food and eating behaviour more likely.
By looking back at how different situations made you feel and how you coped with those feelings, you can start to see why you have certain habits with food and emotions and you begin to create a new healthier story.
The Approach
Here's a concise guide for exploration:
Set aside 15 minutes each day to do each of these exercises, or do them all at once and allow yourself to go deeper into the experience.
Get Ready to Dive In: Have Your Pen and Paper Ready for Note-Taking!
Let’s begin…
01
Identify Self-Perceptions
Goal: Be objective as you reflect on your language.
Today’s Focus: Take Control
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Reflect and write down the words you say to yourself, from when you wake up and look at yourself in the mirror to when you make a mistake and especially when you are stressed.
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Write down any hurtful remarks from others that still affect you, focusing on ones that hurt you most.
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What advice would you give a friend who received those comments? Remember this advice as you go through each exercise.
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02
Dive into the Emotions
Goal: Observe sensations in your body.
Today’s Focus: Leverage Your Focus & Functions of the Mind
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Reflect on the above negative words and comments, what emotions do they trigger?
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Do you feel numb, sad, anger, helpless, shame etc?
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Take time to sit with each emotion that arises, notice if it is in a particular area of the body, breathe deeply and feel these emotions without judgment.
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Reflect on how these emotions influence your eating habits. Write the observations about the connection between your emotions and food behaviors
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e.g. When I feel {emotion} I go for ...
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Now reflect on what you could do differently and write down new behaviors for emotions
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e.g. When I feel {emotion} I now ... Remember all the new options that you could do today.
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03
Explore the Origins of the Emotions
Goal: Connect with the younger versions of you to understand their story.
Today's focus: Define your Principles for Self-Trust
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Reflect on your relationships with family, friends, caregivers, or teachers for how they have shaped your self-view, eating habits, and body image?
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Write down the recurring messages or themes you received that you would like to let go of.
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For each person who has impacted you, write down what you would say to them about their comments and behavior, how it has impacted you and what they should have done instead. Remember that this story is complete now, you have learnt what you needed to from the past.
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04
Consider the Positive Intentions
Goal: Understand that our behaviour is always trying to get our needs met.
Today's focus: Build a Mindset that is healthy towards Change
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For a moment, assume all past behaviours aimed to secure safety, approval, love, connection or belonging.
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How were they doing that? What else were the positive intentions behind these actions and messages? Which ones do you still need today?
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05
Tune into Physical Manifestations
:Goal: Build your mind body connection.
Today's focus: Self Development
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What physical manifestations have you been noticing during this exercise when the emotions arise?
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Do you experience pressure, tightness, or discomfort in certain areas of your body?
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Become aware of these sensations and note when they arise throughout your day.
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Every time you notice these sensations, use your voice to label them out loud, describe the experience, give yourself the permission to be curious, to sit with it and breathe through it
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06
Examine Patterns
Goal: Your mind body connection is a prediction machine. How can you update your story, to get a better outcome?
Today's focus: Self Development
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Notice what you think and say about food and your body in different situations and with different people.
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Notice when you're thinking about food even when you're not hungry. Think about the moment, how it makes you feel, what actions you need to take and why you're wanting to eat at that moment.
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Consider how these thoughts and actions about food are connected to other parts of your life, like your relationships, job, or things you want to achieve.
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Continuous Progress
Now that you've looked into all of this, what do you want more of in your life, and what are you ready to change? Make a list of things you can do differently and commit to do one each week, building on the prior week. Improving your relationship with food takes radical commitment, time and effort. When you experience uncomfortable or intense emotions, choose to sit with them build your ability to experience them fully by using slow, calming breaths.
TRANSFORMATIVE BONUS EXERCISE
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Picture connecting with your 5-year-old self, that innocent child brimming with curiosity and wonder. What advice would you share about emotions, food, and nourishing both body and soul?
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Write a letter to your 5-year-old self, offering love, understanding, and guidance. Address struggles, insecurities, and challenges with vulnerability, nurturing resilience and empowerment.
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As you write, envision the profound impact on your inner child, reconnecting with them, fully accepting them. Accepting yourself as complete, connected to your inner strength, and your autonomy.
That’s it! Congratulations on completing the first step in your journey towards recovery and transformation! It is in the taking of new action consistently you will change.
Take one of the following actions now:
1. Do the exercises and meditations in my app. Download my app : itunes andriod
2. Join the challenge: how to stop emotional eating in 6 weeks
3. Book your FREE consultation call with me today, continue you empowering journey.
Commit to real progress.
Your future self will thank you!