Mindful Eating for Emotional Wellness: How to Use Mindfulness to Cope with Stress, Anxiety, and Other Emotions

As a mindfulness-based registered dietitian with a decade of experience, I’ve seen the transformative power of mindful eating to improve emotional well-being.

Stress, anxiety, and other emotions can often lead to unhealthy eating habits that can exacerbate mental health problems. In this article, I’ll discuss how mindful eating can help you cope with stress, anxiety, and other emotions. Additionally, I will share specific mental health practices and resources to help you overcome these challenges and find balance in your life.

Conscious eating for emotional well-being

The connection between emotions and eating habits

It is not uncommon for people to use food as a coping mechanism during times of stress, anxiety, or emotional turmoil (1). Emotional eating, or eating in response to feelings rather than physical hunger, can lead to overeating, weight gain or loss, and negative emotions such as guilt or shame (2). This cycle can perpetuate itself, making it difficult to break free from the control of emotional eating.

I am often asked by new Mindful Nutrition Method students in my program if emotional eating is bad, and my answer is always the same! Experiencing emotional eating of any kind is not “bad”, it is part of our human experience! The goal is to develop our mindfulness muscle so that we are better able to understand, observe, and take more aligned action based on awareness of our emotional eating habits over time.

Conscious eating: a path to emotional well-being

Mindful eating is an approach that encourages people to pay attention to their internal cues, such as hunger and satiety, while also being aware of emotional and environmental triggers that can influence their eating behaviors (3). By practicing mindfulness, people can develop a more compassionate and non-judgmental relationship with food, which can ultimately lead to better emotional well-being.

Research has shown that practicing mindful eating can lead to numerous mental health benefits, including reducing anxiety, depression, and emotional eating (4). In one study, participants who received a mindfulness-based intervention experienced significant improvements in emotional eating behaviors and reported greater feelings of self-compassion (5).

Embrace Mindfulness During Emotional Eating Episodes

While the ultimate goal is to reduce emotional eating, it is important to recognize that challenges may arise. During these times, practicing mindfulness can still be beneficial in mitigating the impact of emotional eating. Instead of judging yourself or feeling guilty, try to observe your thoughts and emotions without judgment and recognize the situations or “triggers” that led you to emotional eating.

By doing so, you will be able to gain valuable information about the underlying causes and develop more effective coping strategies for the future (14). Additionally, incorporating mindfulness during emotional eating episodes can help you stay present, potentially preventing overindulgence and promoting greater self-compassion. Remember that progress is a gradual process and developing a compassionate, non-judgmental approach to yourself is crucial to long-term success in achieving emotional well-being.

The role of self-compassion in emotional well-being

Developing self-compassion is an essential aspect of mindfulness and can have a profound impact on emotional well-being. Self-compassion involves treating yourself with kindness, understanding, and acceptance, especially during difficult times (8). Research has shown that people with higher levels of self-compassion tend to have lower levels of anxiety, depression, and emotional eating (9).

To cultivate self-compassion, consider the following strategies:

1. Practice kindness toward yourself: Instead of judging yourself harshly or engaging in negative self-talk, try treating yourself with the same kindness and understanding that you would offer a friend. This can help break the cycle of negative emotions and promote emotional well-being (10).
2. Accept your imperfections: Recognize that everyone makes mistakes and experiences setbacks. By accepting your imperfections, you will be able to develop a healthier relationship with yourself and better cope with stress, anxiety, and other emotions (11).
3. Offer yourself kind and loving wishes like “May I feel at peace with food, may I feel comfortable with food, may I experience my emotions fully with care and not judge my experiences with food” and many more to explore.

Mental health resources to cope with stress and anxiety

In addition to practicing mindful eating and cultivating self-compassion, it’s important to seek additional support to manage stress, anxiety, and other emotions. Consider exploring the following mental health resources:

1. Professional therapy: A licensed therapist or counselor can provide you with valuable guidance and support as you face emotional challenges. Cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) are two evidence-based approaches that have been shown to be effective in treating stress and anxiety (12).
2. Mindfulness-Based Stress Reduction (MBSR): This is an eight-week program designed to help people develop mindfulness skills and coping strategies for stress, anxiety, and other emotions. Research has shown that MBSR can lead to significant improvements in mental health and emotional well-being (13).
3. Support Groups: Connecting with others who are experiencing similar challenges can provide a sense of community and support. Many organizations offer support groups for stress, anxiety, and emotional eating, both in person and online.

Carry

Mindful eating, self-compassion, and access to mental health resources can play an important role in improving emotional well-being and helping people cope with stress, anxiety, and other emotions. By adopting these strategies and seeking support, you can cultivate a healthier relationship with food, yourself, and your emotions.

Find freedom and balanced nutrition.

Adopt a balanced and peaceful relationship with food.

If you are looking to develop a healthier relationship with food and transform your eating habits, consider joining our online group coaching program, the Mindful Nutrition Method. Our program is designed to help you cultivate a mindful approach to eating and develop a healthier relationship with food and your body.

Get the 3-part system that will help you discover your balance, fully enjoy food, and nourish your relationship with food to feel safe, balanced, and at peace. You will learn the skills and strategies you need to make lasting changes to your health and well-being. Don’t wait to start your journey to a healthier, happier you.

References:

1. Van Strien, T. (2018). Causes of emotional eating and combined treatment of obesity. Current Diabetes Reports, 18(2), 11.
2. Ricca, V., Castellini, G., Lo Sauro, C., Ravaldi, C., Lapi, F., Mannucci, E.,… & Faravelli, C. (2012). Correlations between binge eating and emotional eating in a sample of overweight subjects. Appetite, 59(2), 418-421.
3. Framson, C., Kristal, AR, Schenk, JM, Littman, AJ, Zeliadt, S. and Benítez, D. (2009). Development and validation of the conscious eating questionnaire. Journal of the American Dietetic Association, 109(8), 1439-1444.
4. Katterman, S.N., Kleinman, BM, Hood, MM, Nackers, LM, and Corsica, JA (2014). Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review. Eating Behaviors, 15(2), 197-204.
5. Alberts, H.J., Thewissen, R., and Raes, L. (2012). How to deal with problematic eating behaviors. The effects of a mindfulness-based intervention on eating behavior, food cravings, dichotomous thinking, and body image concerns. Appetite, 58(3), 847-851.
6. Jordan, C.H., Wang, W., Donatoni, L., & Meier, B.P. (2014). Mindful eating: Trait and state mindfulness predict healthier eating behavior. Personality and individual differences, 68, 107-111.
7. Tribole, E. and Resch, E. (2012). Intuitive Eating: A Revolutionary Program That Works. St. Martin’s Griffin.
8. Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101.
9. Mantzios, M., & Wilson, J.C. (2015). Mindfulness, eating behaviors and obesity: a review and reflection on current findings. Current Obesity Reports, 4(1), 141-146.
10. Neff, K.D., & Germer, C.K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.
11. Breines, J.G., and Chen, S. (2012). Self-compassion increases motivation for self-improvement. Bulletin of Personality and Social Psychology, 38(9), 1133-1143.
12. Hofmann, S.G., Asnaani, A., Vonk, I.J., Sawyer, A.T., & Fang, A. (2012). The effectiveness of cognitive behavioral therapy: A meta-analysis review. Cognitive Therapy and Research, 36(5), 427-440.
13. Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
14. Katterman, SN, Mindful Eating for Emotional Well-Being.