PART 6: Break through emotional Eating

Identify Emotions that Prompt You to Eat

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Indicate how often the following scenarios apply to you.

•  When I’m angry or upset, I think, “I don’t care what I eat or how much I eat.”

•  When I see something tasty, I eat it but regret it later. I find myself saying, “Why did I just do that? I didn’t really want it.”

•  When I have a craving for something, it is very difficult for me not to satisfy it right away. I may feel frustrated until I have it.

•  When I’m stressed, I tell myself, “I can take a break from eating healthy so I can focus on the stressful things. I will get back on track later.”

•  When I am eating with my friends or family, I can’t seem to stick to my healthy plans.

•  Once I start eating something I really like, I have a hard time stopping, even when I want to.

•  I find myself saying, “Oh, what the heck, I blew it anyway. I might as well eat whatever I want.”

Relaxation Reflex

Mindfulness

Deep Breathing

Address Anger

Address Boredom

Seek Downtime Daily

Address Depression

Address Anxiety

Plan Problem-Solving

Address Insecurity

Manage Stress

Add a Stress-Busting Food to Your Day

Tips for Healthy Celebration

Relieve the Pressure

Review and Prepare

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