At Equipoise Teletherapy, we specialize in addressing a variety of unwanted behaviors, like emotional eating. This looks different for each person that experiences them. For some, unwanted behaviors are related to eating disorders and disordered eating patterns. Some experience patterns of binge eating. Others engage in substance misuse that leads to patterns of addiction. Overall, there is an underlying theme of self-sabotage behavior that provides the context behind these decisions and choices.
With this in mind, an area of unwanted behavior that we specialize in is addressing emotional eating.
Emotional eating is characterized as a pattern of binge eating in response to feeling heightened emotions. Too often, episodes of emotional eating are written off as 'normal.' Or, are seen as a punchline to something that shouldn't be a joke. Considering this, many of our clients that pursue online therapy with us want to end the cycle of emotional eating. Here's what we've found to be effective that's included in our book.
Key 1: Get a Fix on Emotional Eating
What is emotional eating? This chapter describes the types of behaviors and thinking patterns that emotional eaters engage in. It outlines the four personality profiles that are most common among emotional eaters: The Appeaser, The Imposter, The Perfectionist, and The Suppressor. The book explains how these thinking patterns and traits are related to their eating behavior.
Key 2: Break the Diet Mentality
Diets are the primary cause of emotional eating. Our bodies are well adapted to determine what, when, and how much we want to eat. Diets disrupt that basic intuition for nutrition. Understanding this can help you find your healthy weight if you can just allow your body to do its job. This chapter will help you learn how to regain trust in your judgment and intuition about eating. And, stop trying to manage your body through dieting and food selection.
Key 3: Be Strategic About Control
Practical strategies for changes that you can make that affect your regular eating routine and food choices. This chapter examines the most common types of habits that impact emotional eating. This includes behavioral and cognitive habits. Often, these can get in the way of normal eating. Considering this, the book offers suggestions and exercises to modify them.
Key 4: Understand the Motive Behind Emotional Eating
What motivates emotional eating and what are the obstacles that get in the way of stopping the behavior? This chapter presents a framework for understanding the cause of emotional eating. This is based on the balance we maintain between our need to feel accepted and our need for autonomy. I explain how we try to balance those conflicting needs. Additionally, how the need for acceptance leads to diet pressure. When this happens, it disrupts that balance. And, can trigger emotional eating as a way to restore it.
Key 5: Resolve the Conflict
Learn how to resolve the conflict that’s created when the need for acceptance creates an imbalance with the need for autonomy. By adapting techniques used to resolve other relationship conflicts, you can engage in a process of internal negotiation between these two sides of you to work together on your behalf. Reducing the conflict restores internal balance, making the need for defiant eating unnecessary.
Key 6: Boost Your Coping Skills
Understand the three types of psychological coping: emotion-focused, problem-solving, and reappraisal. And, how trying a quick-fix strategy that focuses on short-term relief of emotional discomfort can make emotional eating worse. Learn how to identify alternative strategies that are a better fit for overcoming this problem.
Key 7: Cue Your Reasoning
Learn how perceptions can be distorted by the way we filter our experiences. Awareness of your go-to filters can help you question certain beliefs that can trigger the impulse to binge. Recognize and challenge these beliefs and assumptions to allow alternative interpretations of triggering events. Instead of using binge eating to cope with them.
Key 8: Accept Yourself and Thrive
You can learn to accept thoughts about eating without fear of acting on them. This can transform your relationship with food. From one of anxiety and guilt to an experience of pleasure and genuine enjoyment. Put the changes discussed in the book into action. And, make them practical and sustainable for the rest of your life.
Begin Online Therapy for Emotional Eating in Chicago, IL
Ending emotional eating is possible with the right help. Our online therapists have years of experience helping people like you navigate these challenges. We are an online counseling practice based in Chicago, IL. We're able to offer online therapy to a variety of different states, too. To begin online therapy for emotional eating, follow these steps:
- Contact Equipoise Teletherapy
- Meet with one of our caring therapists
- End the vicious cycle of emotional eating.