Emotional Eating Recovery Guide:
Heal Your Relationship with Food & Regain Control
What is Emotional Eating?
Emotional Eating has everything to do with uncontrollable impulses. The impulsive behavior to turn to food and overeat is built up over time. This free emotional eating recovery resource will guide you through your experiences to assist you in identifying and changing your narrative.
How Do You Begin to Heal from Emotional Eating?
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.
What is My Story with Emotional Eating?
I've been there. Since childhood, I've had a problem with food and my body. Now that I know what I know, I've overcome emotional eating firsthand. Emotional Eating was not something I spoke about; I minimized the problem, attempted to handle it alone—sometimes willpower worked, then failed, leading to frustration. It wasn't until I trained as a Rapid Transformational Therapist and addressed my emotions that my eating naturally became intuitive.
How Can Processing Emotions Help Change Eating Habits?
When you process your emotions and change the way you speak to yourself, your habits will become healthier. I have helped others overcome sugar addiction, overeating, and sabotaging their health. It always goes back to deep-buried, unprocessed emotions.
How Can Processing Emotions Help Change Eating Habits?
When you process your emotions and change the way you speak to yourself, your habits will become healthier. I have helped others overcome sugar addiction, overeating, and sabotaging their health. It always goes back to deep-buried, unprocessed emotions.
Why Self-Exploration is the Key to Emotional Eating Recovery.
Emotional eating happens when an event triggers an emotion, leading to an impulse to eat excessively or uncontrollably. This behavior is a way for your brain and body to seek comfort or safety in the known and pleasure to avoid dealing with feelings (the unknown). Understanding why you turn to food is essential to addressing your feelings and making lasting changes.
How Can You Identify the Root Causes of Emotional Eating?
Sometimes, childhood experiences—like feeling alone or confused—can make emotional eating more likely. By looking back at how different situations made you feel and how you coped, you can start to see why you have certain habits with food and emotions and begin to create a new, healthier story.
The Approach: A Step-by-Step 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!
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Let’s begin…
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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 & Mind
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Reflect on the negative words and comments identified in Q 1, 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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How Can You Create Continuous Progress?
Now that you’ve explored your habits, ask yourself: What do I want more of in my life? What am I ready to change? Write down small, actionable steps you can take each week and commit to do one each week, building on the prior week.
Improving your relationship with food takes radical commitment and consistent actions. When you experience uncomfortable or intense emotions, name them and breathe or move through them.
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TRANSFORMATIVE BONUS EXERCISE
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Look at a picture of your 5 year old self.
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Write a letter to your 5-year-old self, offering love, understanding, and guidance.
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As you write, envision the profound impact on your inner child, they are a pure blank slate connected to love. Accept yourself as complete and renewed.
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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.
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Next Steps: What Actions Will You Take Today?
1. Do the exercises and meditations in my app. Download my app : itunes andriod
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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.​
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Commit to real progress—your future self will thank you!