Addressing Emotional Triggers: How to Cope Without Turning to Food

Have you ever felt feelings that you didn’t want to feel, and numbed them out with food? Well, keep reading because this post may be for you.

Emotional triggers can often lead us to turn to food as a source of comfort or distraction. However, it's important to develop healthier coping mechanisms to manage our emotions effectively without relying on food. In this blog post, as a registered dietitian, we will explore the use of Dialectical Behaviour Therapy (DBT) chain analysis and practical solutions to address emotional triggers and cultivate alternative coping strategies.

Understanding Emotional Triggers:

Emotional triggers are events or situations that evoke strong emotional reactions within us. These triggers can vary from person to person and may include stress, boredom, loneliness, or anxiety. It's crucial to identify and understand our individual triggers as a first step towards addressing emotional eating patterns.

DBT Chain Analysis:

DBT chain analysis is a valuable tool in DBT that helps individuals examine and understand the sequence of events leading up to an emotional trigger and subsequent emotional eating episode. By breaking down the chain of events, including thoughts, emotions, and behaviors (the big 3), individuals can gain insight into the underlying factors contributing to their emotional eating habits.

Identifying Emotional Triggers:

To address emotional triggers effectively, it's important to identify and become aware of them. As a first step, it is useful to learn to feel the feelings and name the emotion. Try to do this without ignoring the body sensations and pushing them away. This may be difficult and unpleasant to do, and at first downright overwhelming, but I promise that it’s going to be ok. Keep a journal to record instances of emotional eating and the corresponding triggers. By recognizing patterns, common themes, and the emotions associated with these triggers, you can begin to develop strategies for coping without turning to food.

Alternative Coping Strategies:

Once emotional triggers are identified, it's essential to cultivate alternative coping strategies that promote emotional well-being without relying on food. Here are some practical solutions:

• Mindfulness and Breathing Techniques: Engage in deep breathing exercises, meditation, or mindfulness practices to help calm the mind, reduce stress, and increase self-awareness in the present moment. One key type of breathing is called diaphragmatic breathing. Let me explain: the lungs have two major muscle groups: the ribs (these expand horizontally allowing the lungs to fill with air), and the diaphragm (this muscle lowers downward into the belly allowing the air to be drawn deeply into the lung cavity). Diaphragmatic breathing involves drawing air deep into the belly and relaxing to exhale. Some individuals find that this is a great replacement for binge eating. It can bring about some of the relaxing effects without the mental and physical health consequences.

• Physical Activity: Engaging in regular physical activity not only promotes physical health but also releases endorphins, which can improve mood and reduce stress. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and make them a part of your routine. Listen to your mind and body to see if you get the similar short-term benefits that come from emotional eating. These methods may take longer to receive the benefits you are looking for, however, they will likely make you feel better about yourself at the end of the day, and ward off feelings of shame.

• Emotional Regulation Techniques: Develop skills for emotional regulation, such as journaling, talking to a supportive friend or therapist, practicing relaxation techniques, or engaging in hobbies that bring joy and fulfillment. If you have relied on emotional eating for a while, you may not have a great understanding of your hobbies. Try some different things or even download the DBT list of pleasant activities and pay attention to how you feel. If you feel fulfilled or energized, lean into this activity more and incorporate it into your daily life. You may not miss the extra food!

• Self-Care Rituals: Prioritize self-care activities that nourish and rejuvenate you. This could include taking a warm bath, practicing aromatherapy, listening to music, or engaging in activities that promote relaxation and self-soothing.

• Healthy Distractions: Find healthy ways to distract yourself from emotional distress. Engage in activities that capture your attention and provide a sense of fulfillment, such as reading, crafting, playing an instrument, or pursuing creative outlets. Used frequently, distractions can be an avoidant strategy to prevent you from processing your feelings, however, they are essential to build into life to optimize fulfilment.

Addressing emotional triggers is a vital step in overcoming emotional eating patterns. By utilizing DBT chain analysis and implementing practical solutions, such as mindfulness, physical activity, emotional regulation techniques, self-care rituals, and healthy distractions, you can cultivate alternative coping strategies that promote emotional well-being without turning to food. Remember, seeking support from a registered dietitian or therapist can provide tailored guidance and a supportive environment as you navigate this journey towards a healthier relationship with food and emotions.