It’s important to remember that feelings are something you have, not something you are. So, take a mental note or journal the next time you feel any of these emotions. Then, redirect and try to overcome the feeling with one of these actions. Whenever I feel anxious or stressed, I walk without my phone or music. Moving and being in nature helps me clear my mind and reduce the feeling of anxiety.

Emotional Eating

Emotional eating, characterized by turning to food to cope with negative emotions rather than physical hunger, is a common behavior that can contribute to an unhealthy relationship with food and various health issues. My personal struggle with emotional eating began during my freshman year of college, a period marked by a whirlwind of emotions ranging from the excitement of embarking on a new chapter to the stress of academic demands and social adjustments. Compounded by the challenges of starting college amid the peak of the pandemic in the fall of 2020, feelings of loneliness, boredom, and anxiety often prompted me to seek solace in food. Late-night snacks and sweets became routine, gradually exacerbating my unhealthy eating habits. It took nearly a year for me to recognize the pattern I developed of using food as a coping mechanism for my emotions. I embarked on a journey to overcome this struggle, gradually cultivating a healthier relationship with food and adopting effective strategies to manage my emotions during times of stress.

Steps to Overcome Emotional Eating-

• Identify and become aware - pay attention to what triggers your emotional eating episodes. I noticed that if there were ever an exam or presentation I was nervous and stressed about, it would often result in me overeating my comfort foods. To become aware, I kept a food diary to track my eating habits and the emotions I was experiencing that day. By doing this consistently, you begin to see patterns and how your feelings impact what you eat. Identifying these can help you understand what triggers your emotional eating.

• Redirect - when you start feeling these emotions that trigger your emotional eating, try to condition your body and mind to redirect your actions. Something I would do is immediately go on a walk. Changing my environment really helped me overcome those momentary cravings.

• Implement mindful eating - I found it difficult to pay attention to my body's hunger, and fullness cues when I was in the habit of emotioanl eating. I started to implement mindful eating at each meal. This would look like having each meal without distractions, savoring each bite, chewing slowly, and being fully present during meals. Since we are so used to always being entertained, this practice will result in some boredom. That’s normal and good because it will allow your body and mind to communicate better when you are full.

• Understanding that the journey to overcoming emotional eating isn't linear - emotional eating is a complex habit to break. Despite my efforts and determination, there were many setbacks along the way. There were moments when I successfully resisted the urge to turn to food for comfort, followed by instances of relapse where old habits resurfaced. Emotional eating can feel like a constant battle. However, acknowledging that progress is not always straightforward allowed me to be more compassionate towards myself during moments of struggle. Each setback became an opportunity for learning and growth, reinforcing my commitment to overcoming emotional eating despite its difficulties.

Actionable step of the day

• Aim to include 30-40 grams of protein in each meal today, especially breakfast. This will keep you situated for a longer time after you finish eating. Also, this will help keep your blood sugar levels balanced, reduce sugar cravings, and keep energy levels stable. I listed meal ideas to get your protein in today-

  • Breakfast - Scrambled eggs with cottage cheese, nitrate-free bacon, wild smoked salmon, or grass-fed whey protein pancakes

  • Lunch - Chicken/grass-fed ground beef/your favorite fish with veggies and avocado(a great fat source to help the nutrients absorb)

  • Dinner - Shrimp stirfry, spaghetti squash bowls with bolognese sauce, a stew or soup with a protein source and veggies

The world of health and wellness can be exhausting to navigate. But it's important to remember that it’s all about mindset. Learning new things can be fun, especially when the information can directly improve your health and overall well-being. So, remember to smile and take one step at a time. :)