Comfort Strategies To Replace Emotional Eating

j0441039A client just asked: “I know I use food for comfort and to soothe myself. What can I do instead?” That is such a common question—and one that can be so difficult to answer–especially in the moment. When we want comfort, food can seem like such a quick, easy, accessible fix.

I recommend that you spend some time generating a list of possible comfort strategies. They won’t all fit in every situation, but options are always helpful. When you start to put together your list of ideas, be sure that you avoid some of these common traps:

What comfort strategies are NOT:

A comfort strategy is not a “should.” It’s not uncommon, when I ask someone to think about what they could do instead of eating for comfort, to hear, “Well, what I should do is . . “ Followed by some task that’s about as appealing as taking out the garbage. I’ve heard everything from, “I should really just clean out the garage,” to “do some ab work” and “pay bills.” Turning to a task on your to-do list in order to distract yourself from eating is indeed a strategy, but it’s not a COMFORT strategy. If what you are really needing is comfort, expecting yourself to do a hard or unpleasant thing instead is not going to fill the bill. You may end up with a feeling of accomplishment, but you won’t feel comforted.

A comfort strategy is usually not difficult or high-maintenance. Be realistic. If you are seeking comfort, do you usually have a lot of energy or motivation to go out of your way to make something happen? If you do, then having a comfort strategy that requires a 20 mile drive or a lot of set up might work for you. Many people turn to food because it is easy and convenient and quick. Apply those same rules to comfort strategies. What can you have on your list that is easily within reach? One woman I know took this literally. She put her knitting project in the cupboard where she usually goes for snacks.

A comfort strategy has to fit YOU. The same strategies won’t work for everyone. Reading a list of ideas might be helpful, but the most successful approach is likely to come when you take the time to sit down and think about yourself. What are you needing or wanting in those moments when you want to eat? Identify the kind of activities or alternatives that might fit for you.

Here’s a list of possible comfort strategies that was generated by a recent group discussion:

Paint
Go for a walk
Go to the bookstore and read
Put on music that I love
Knit
Call a friend
Visit a message board or forum or Facebook and spend time online
Journal
(When at work)—Change tasks, take a walk around the office, make a cup of tea
Taking a nap or going to bed early

What’s on your list? Will you help me grow a collective list of responses? Leave a comment by clicking on the comment link below, and share your favorite comfort strategies.

Take good care,

Melissa

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3 Responses to “Comfort Strategies To Replace Emotional Eating”

  1. Liz Rosenbaum says:
    March 30, 2009 at 10:47 am

    Whenever I feel like eating emotionally, I find it helpful to actually go upstairs – completely away from the kitchen and read a book or find something to ORGANIZE! It’s strange, but it’s really helpful! I love this post! Thanks!

  2. Pat Barone says:
    March 30, 2009 at 11:32 am

    From my most recent newsletter, The Catalyst:

    3 – Find action. Whenever you drift towards behavior that’s not supporting your health and fitness, you must take an action immediately. It’s not as important what you do as long as it involves a different movement, activity, or shift in energy. While some people can simply begin to sit up straight and breathe more deeply to change their energy, many of us need more movement to instigate a change of our personal state of being.

    Try taking a very brisk walk around the office, or around the block. Tackle a flight of stairs and go up and down a few times. If you’re not in a public place, do some deep stretching or some rapid movements like jumping jacks. At home, wash a few dishes, dust a very high shelf or water the plants. At work, rearrange a bookshelf, stand while you rapidly de-clutter your desk or restock your paper supply (from the supply room).

    Hope this is helpful!
    Pat Barone
    “America’s Weight Loss Catalyst”

  3. Lesli says:
    March 30, 2009 at 11:56 am

    When I’m really feeling stressed and I want to go for comfort food, I often find it helpful to grab my camera and go outside to find something beautiful to photograph; small or big; in my yard or blocks away. Pure FUN!

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