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Emotional eating is something many of us struggle with. It's when we use food to cope with emotions rather than to satisfy hunger. Stress, boredom, sadness, or even happiness can lead us to eat mindlessly. This often results in choosing less nutritious snacks, overeating, and ultimately feeling guilty or unsatisfied.

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. By being present in the moment, we can better understand our hunger cues and make healthier food choices.

Try the following exercises to train you to manage your cravings so you can achieve an overally healthy diet.

<aside> <img src="/icons/book_gray.svg" alt="/icons/book_gray.svg" width="40px" /> Exercise 1: Present Moment Awareness

This exercise helps you focus on the present moment during meals and snacks.

Try this when you want to try something healthy that’s new to you.

Practice:

• Choose a small, healthy snack (e.g., fruit, nuts).
• Notice the appearance, smell, texture, and taste of the snack.
• Take small bites and chew slowly, noting the flavors and sensations.
• Reflection: How did this experience differ from usual snacking habits? How did it make you feel? </aside>

<aside> <img src="/icons/book_gray.svg" alt="/icons/book_gray.svg" width="40px" /> Exercise 2: Acceptance of Cravings

This exercise teaches you to acknowledge and accept cravings without judgment.

Try this next time you are craving something “unhealthy”.

Practice:

• Pause and breathe when a craving arises.
• Where in the body do you feel the craving? (e.g., stomach, mouth)
• Identify the emotion or sensation (e.g., stress, boredom).
• Accept the craving without judgment. Understand that it will pass.
• Reflect: How did accepting the craving change your experience? Did it reduce the intensity? </aside>

<aside> <img src="/icons/book_gray.svg" alt="/icons/book_gray.svg" width="40px" /> Exercise 3: Decentering Thoughts

This exercise helps you view your thoughts about food and cravings from a detached perspective.

Try this next time you are craving something.

Practice

• When thinking about snacking, take a deep breath.
• Write down the thought (e.g., "I need a snack").
• Imagine the thought as a cloud passing by or words written on a chalkboard.
• Create distance from your craving by reminding yourself that your thoughts are not commands. They are just thoughts.
• Reassess: After a few moments, reconsider if you still want the snack. How has your perspective changed? </aside>

<aside> <img src="/icons/book_gray.svg" alt="/icons/book_gray.svg" width="40px" /> Developing a Mindful Snacking Routine

This exercise aims to help you establish a regular practice of mindful snacking.

Practice

• Set specific times for snacking during the day.
• List healthy snack options you enjoy (e.g., fruits, vegetables, nuts).
• Mindful Eating Steps: Become familiar with the steps for mindful eating (select, engage senses, slow down, reflect).
• Weekly Reflection: At the end of the week, reflect on your mindful snacking experiences. What went well? What can be improved?
• Track your habits: Monitor your mindful snacking practice. Make it a goal to develop consistency in practicing mindful eating. </aside>

By incorporating mindful eating practices into your daily routine, you can better manage cravings, make healthier food choices, and enjoy your food more fully.

©️Grace Banal, MSc, RND

gracebanaldietitian.com

Grace Banal, Dietitian | TidyCal