In the Moment - Support

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Emotional eating isn't always the problem. Sometimes it is the solution we've learned to use for a need we haven't yet identified. In order to provide a safe and supportive environment, we ask that cameras are on during meeting. In the Moment: Interrupting Emotional Eating Have you ever found yourself standing in the kitchen eating when you weren't physically hungry and wondered, “How did I get here?” There is a reason emotional eating can feel automatic. What Is Happening in the Brain? When we experience stress, anxiety, loneliness, frustration, boredom, or another uncomfortable emotion, our brain doesn't simply sit back and thoughtfully analyze the situation. Stress activates biological systems involving the amygdala, hypothalamus, autonomic nervous system, and HPA axis, which can influence cortisol and other stress-related signals. At the same time, stress can make it harder to use the thoughtful, deliberate processes associated with the prefrontal cortex. Under stress, we're more likely to rely on behaviors that have worked for us before. And food can work. Palatable foods engage brain reward and motivation pathways involving dopamine and other signaling systems. Eating may temporarily provide pleasure, distraction, comfort, or relief from distress. The brain learns from that experience: I felt uncomfortable → I ate → I felt different. Repeat this enough times and the association can become increasingly automatic. A difficult phone call may eventually trigger a trip to the kitchen before we've even identified what we're feeling. This isn't simply a lack of willpower. It is a learned coping response. The encouraging part is that learned responses can be interrupted and new responses can be practiced. The Goal Isn't to Fight the Urge When an urge appears, we often respond with: “Don't eat.” “I shouldn't be hungry.” “I need more self-control.” “Here I go again.” Unfortunately, now we're dealing with the original emotion plus self-criticism. Instead of immediately fighting the urge, try becoming curious about it. Try the P.A.U.S.E. P — PAUSE Don't immediately tell yourself yes or no. Take several slow breaths. Put your feet on the floor. Notice your surroundings. Give your brain a moment to move from automatic reaction toward conscious response. A — ACKNOWLEDGE Name what is happening without judging it. “I'm having an urge to eat.” Then try identifying the emotion: “I'm anxious.” “I'm lonely.” “I'm exhausted.” “I'm angry.” “I'm overwhelmed.” Mindfulness-based approaches, which emphasize noticing thoughts, emotions, bodily sensations and urges without immediately reacting to them, have shown promise for reducing emotional eating. U — UNDERSTAND Ask: “What do I really need right now?” Check the basics first. Have I eaten enough today? Am I physically hungry? Am I tired? Have I been restricting food? Then look deeper. Do I need comfort? Connection? Rest? Pleasure? A distraction? Reassurance? A boundary? A good cry? Sometimes the answer really is food. Physical hunger doesn't cease to exist just because we're having a difficult day. S — SUPPORT Ask yourself: “What could help me through the next 10 minutes?” Perhaps: • Call or text someone. • Step outside. • Take a shower. • Listen to music. • Journal. • Do something with your hands. • Change rooms. • Practice slow breathing. • Allow yourself to cry. • Rest. • Eat a satisfying snack or meal if you're hungry. You don't need to eliminate the emotion. You're simply expanding the number of ways you know how to respond to it. E — EMPOWER YOURSELF TO CHOOSE After pausing and checking in, ask: “What do I choose to do now?” Maybe you don't eat. Maybe you realize you're hungry and make yourself something satisfying. Maybe you still want the cookies. You can eat them. The victory is not necessarily “I resisted the food.” The victory may be: “I noticed what was happening and made a conscious choice.” Try Riding the Urge Instead of Fighting It An urge doesn't necessarily stay at the