Continuing from the discussion about emotional eating in Episode 1, I’ll go into detail about the differences between physical hunger and emotional hunger.

For example:

Emotional hunger can happen suddenly. Physical hunger comes on more gradually.
Emotional hunger shows up as cravings. With physical hunger, nutritious food sounds good.
Emotional hunger can lead to regret, guilt, or shame. Satisfying physical hunger doesn’t cause those feelings because you’re giving your body what it needs.

Mindful eating is a practice that builds awareness of your eating habits. I can help you with this. You have more control over your cravings than you think.

Next time you have a craving, try this:

Take 5 before giving in to a craving and give yourself the opportunity to make a different decision.
While you wait, check in with how you’re feeling emotionally.
Accept your feelings, even the “bad” ones.

Learn to recognize your triggers by identifying the specific emotion that initiates the overeating and work on positive ways to cope with it that don’t involve food. Is there a social trigger like popcorn at a movie theater? There are even certain foods that can trigger the out of control eating.

In your journal, write down at least 2 emotional triggers, 3 social triggers, and 3 trigger foods.

Share your notes with me @drjessicamack

For more journal prompts and to join my community, visit https://www.drjessicamack.com/podcast

Music credit: Cafe Lounge by FASSounds

A Podcast Launch Bestie production