Eating can be an emotionally charged topic. When someone is upset, it is easy to grab the wrong foods (sugars/carbs/salty treats) to soothe a sad heart. Knowing the difference between mindful vs. mindless eating and becoming more mindful encourages healthier responses to stress and life.
What is Mindful Eating?
- Pays attention to what, where, how, and why we eat.
- Eating with intention and not on auto-pilot.
- Practices awareness, pacing, and moderation.
What is Mindless Eating?
- Does not pay attention to what, where, how, and why we eat.
- Eating on auto-pilot.
- Can turn into emotional eating in response to negative emotions, not hunger.
- May result in food becoming the drug of choice to self-soothe and/or self-medicate.
- Fueled by situations, people, stress, depression, anger, boredom, and/or fatigue.
What sabotages a Mindful relationship with food? Be your own detective.
- When I was a child, what were mealtimes like? What feelings do I remember?
- What relationship with food did each of my family members model for me?
- When did I first hear the word diet (What emotions were triggered in me/others?)
- What atmosphere is now present in my kitchen cooking or at my table at home?
- How do the foods or snacks that I grab on my way out the door affect my self-care?
Did any of your answers bother you or create even more questions? If so, therapy can provide a safe place to explore your relationship with food. In addition, here are a few tips to consider.
- Close the kitchen after dinner and find non-food ways to feel more satisfied.
- Shop for healthier non-processed foods to prep your meals for the week.
- Find a way to enjoy and savor a small amount of sweets regularly.
- Identify my cravings, log them, and determine eating patterns.
- Stop using your car or desk as a restaurant!
- Be honest about your motivation for eating: boredom, anger, fatigue, or loneliness?
- Create opportunities and times to eat more slowly, chew, taste, and enjoy.
- Consider 1000 steps before or after eating to encourage mindful moving.
Being present and more aware of one’s relationship to food can lead to a path of mindful eating.
If I stray it’s ok… I will refocus anew without guilt.