Eating is such a part of our social lives that it becomes easy to associate it with emotions. Weddings, birthdays, sports events and holidays all center around a full table and lots of food. When it comes time to deal with emotions on your own, overeating might feel like an obvious answer. According to the Mayo Clinic, eating based on emotions can not only lead to weight gain, but it can also get you into a never-ending cycle.
Step 1
Start a diary. Keeping a journal can help you recognize what emotions trigger overeating. Some people eat more when stressed, while others overeat when sad or overexcited. For best results, write down everything you feel when the urge to overeat strikes, including conversations you had just before, emotions and activities in which you were participating.
Step 2
Go over your diary after two weeks, and look for patterns. Once you can identify what triggers the overeating, you can then look for things you can do to deal with it. If the overeating is linked to a person, you will have to find a way to deal with that person, or step away from him to avoid the trigger.
Step 3
Make a list of healthy things you can do when the urge to overeat strikes. Health.com recommends things like taking a bubble bath, going for a walk, calling a friend or starting a new book. Do something that takes you away from the situation, both physically and emotionally, so you'll have time to clear your head and make better decisions.
Step 4
Clean up your pantry. If eating brings you comfort, stock up your pantry with healthy snacks such as plain popcorn or nuts, so you can eat without worrying about weight gain or health issues. Get rid of sweets, high-fat snacks and sodas. If they're not around, you won't be able to eat them.
Step 5
Find ways to deal with stress on an everyday basis so it doesn't get out of control. Taking a yoga class, walking or meditating can all help with stress management, according to the Mayo Clinic.
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