During these times of living in quarantine, the isolation and worry has anxiety and stress at an all-time high. Many who may not typically suffer with disordered eating patterns are finding that they are turning to food (amongst other things) to release their stress and numb out the variety of uncomfortable feelings they are encountering daily. This can create a negative and damaging pattern of emotional and stress eating as a coping skill for anxiety, stress, and any uncomfortable emotions. If the pattern is left unattended it can turn into more serious disordered eating patterns and significant struggles related to health and wellbeing in mind and body.
If you are unsure if you are an emotional eater, you can take the following quiz to assess how far you may have slipped into a pattern of stress and emotional eating.
Am I an Emotional Eater?
1. Do you find that you feel overly full or “stuffed” after meals?
2. Do you find yourself snacking throughout the day even if you are not feeling hungry?
3. Do you find yourself thinking about food many times throughout the day?
4. Do you eat/snack at night after dinner?
5. Do you hide your food from others?
6. Do you struggle with unwanted weight gain/weight fluctuations?
7. Have you tried multiple diets, supplements, workout routines with some success of weight loss only to regain the majority of the weight?
8. Do you feel as though you live your life in a state of rushing and trying to stay busy most of the time?
9. Do you feel as though your body and your health are suffering due to your eating and stress?
10. Do you have an outlet or way of coping with your stress and emotions that you use consistently, such as journaling, attending therapy, a creative outlet, a hobby, a meditation or mindfulness practice, moving your body regularly, someone to talk to that you trust…?
11. Do you practice self-care regularly? This means engaging regularly in intentional relaxation and things that you find enjoyable for example: mindfulness, yoga, exercise, massage, walking, deep breathing, social time with friends regularly, taking self-enrichment classes, spiritual connection, reading for fun, create art/music, listen to music, spending time in nature…?
Scoring:
Give yourself 1 point each for a “Yes” on Questions 1-9
Give yourself 1 point each for a “No” on Questions 10 & 11
If your score is a 9 or higher you are most likely an emotional eater and it may be indicative of deeper concerns in relation to your relationship with food.
If your score is a 4-8 you most likely turn to food for comfort and release of emotional and physical stress and are at risk of it becoming more disordered.
If your score is 2-3 you may turn to food at times, but you most likely have some other outlets for your emotions as well and now is a good time to make choices about how to cope more effectively with the current stressors you are experiencing.
If your score is a 0 or 1 you most likely are not an emotional/stress eater.
If you are feeling overwhelmed by your response, it’s ok, awareness is always the first step to creating meaningful change in your life. Often when you have been struggling with emotional or stress eating for some time, you don’t recognize the level of stress you experience. This is because you’ve been using food to not have to experience the depths of your emotions and stress, however if you are now becoming more aware, you may recognize the patterns more extensively.
When you have been numbing out the stress and uncomfortable emotions, it’s a process to begin to separate out your food choices from your emotions and there is a lot you can do to begin to empower yourself to break free from emotional and stress eating patterns.
If you are ready for another approach and have no idea of where to begin, you might begin by reading this blog: I Just Discovered I’m Emotional Eater, Now What? Once you are aware of the pattern you can start by tapping into your self-care and coping skills. Begin to discover what nourishes you that is not food. Connect with the inner workings of your emotional world and shift your relationship to them. Begin to manage your stress slowly and effectively.
Know that there is hope for healing and awareness is always the first step. If you need some support through the change process, I have written many blogs on the topic. This one is an overview of the 10-Steps to Create a Life You Love that may be a helpful place to begin (all 10 are written about in-depth if this one piques your interest!) I encourage you to read what resonates with you and begin to implement any suggestions that feel right for you.
I offer other resources on my resources page related to mindfulness and nutrition, you can check those out here and here. You can check out my book as a self-help guide, Wholistic Food Therapy: A Mindful Approach to Making Peace with Food, if you are interested, you can find it HERE. I also offer individual coaching packages to those who prefer a one-on-one approach.
Another resource is my signature online program, Freedom From Emotional Eating. It is a 10-module online course designed to help you break free from emotional and stress eating patterns by addressing the struggle from the deepest roots. This is an in-depth, self-paced and mindfulness centered approach to make peace with food. It is currently significantly discounted to help those who may need extra support during these quarantined, isolating times. Now is the time to heal, to move forward and create the relationship with food and with yourself that you desire.
No matter what resources you access, I hope that you find the support you need during these challenging times. Opening yourself to change, growth and healing is life changing and empowering. That is what we all need during these challenging times. I hope this finds you safe and healthy. Be well!