Today is all about Intuitive Eating Principle 7 – Cope with Your Emotions with Kindness. This Principle used to be named “Cope with your emotions without using food” and was changed in the latest 4th edition of the Intuitive Eating book because it is 100% OKAY if you use food for comfort or emotional reasons, as long as it’s not your only source of comfort.
In case you missed it:
- What is Intuitive Eating?
- Intuitive Eating Principle 1: Reject the Diet Mentality
- Intuitive Eating in Real Life: Principle 1
- Intuitive Eating Principle 2: Honor Your Hunger
- Intuitive Eating in Real Life: Principle 2
- Intuitive Eating Principle 3: Make Peace with Food
- Intuitive Eating in Real Life: Principle 3
- Intuitive Eating Principle 4: Challenge the Food Police
- Intuitive Eating in Real Life: Principle 4
- Intuitive Eating Principle 5: Feel Your Fullness
- Intuitive Eating in Real Life: Principle 5
- Intuitive Eating Principle 6: Discover the Satisfaction Factor
- Intuitive Eating in Real Life: Principle 6
Intuitive Eating Principle 7 – Cope with Your Emotions with Kindness
The snapshot of Principle 7 is: “First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. You’ll ultimately have to deal with the source of the emotion.”
Food can be used to cope with feelings in many different ways. Emotional and stress eating are triggered by feelings, such as boredom or sadness, not by hunger. When you find yourself reaching for food when you are not physically hungry, take a pause and check in with yourself and what you are feeling. Oftentimes, we have a hard time even identifying what we are feeling. So getting in touch with your feelings and emotions is the first step. Even to simply label or name your feeling in the moment is a great first step.
You may use a guide such as this Emotional Word Wheel to help you get more familiar and comfortable with naming your emotions and feelings.
Then check in and ask yourself what it is you need. Food is an easy go-to when we are feeling sad or bored, but it doesn’t address the underlying issue. Maybe you need stimulation such as exercise or watching a funny YouTube video. Or maybe you need connection such as calling a friend or family member.
Once you’re able to identify what you’re feeling and what you need in the moment, you may find that food is not the solution. It’s important to note though, that after taking a pause and checking in with yourself, you are allowed to choose the food! The choice is always yours when it comes to when, what, and how much you eat. The key is to check in with yourself and avoid mindlessly reaching for food without digging a little deeper into yourself first.
The authors note that, “if self-care is lacking, it’s hard to be attuned and accurately hear the inner cues of hunger and fullness. Under these circumstances, food can become more rewarding.” Take a minute to go back to the Self-Care Assessment from Principle 2 and reflect on how you are doing. What changes have occurred since you’ve begun this Intuitive Eating journey?
INTUITIVE EATING SUPPORT GROUP FOR WOMEN
If you have been following along on this Intuitive Eating journey with me or hearing about Intuitive Eating elsewhere and wanting to learn more, or you’ve been doing some learning on your own and are ready to have the support of others on the journey with you, I have the perfect resource for you:
An 8-week small group coaching experience to help you heal your relationship with food and your body, ditch dieting for good, get back to trusting yourself around food AND enjoying the foods you actually like!
Group will be held live via online video >> Thursdays at 6:00pm CST (recordings will be sent out if you are unable to attend live). The group runs every quarter. FULL DETAILS HERE.
REMINDER
This blog and Instagram series I am doing is not meant to be a replacement for reading the Intuitive Eating book or working through the Intuitive Eating Workbook. Rather it’s to provide an overview of the Intuitive Eating concept and principles to bring more awareness to the fact that there is an alternative to dieting and restricting.
For More Intuitive Eating Resources
Download my FREE Guide – 5 Steps to Stop Obsessing About Food and Your Body
Individual Nutrition Coaching – if you’re looking for more individualized support, check out my options for working together one on one.
Intuitive Eating Support Group for Women – if you’re interested in learning more about Intuitive Eating in a supportive, small group environment, this is the group for you!
