Most unplanned eating has an emotional trigger—something you were feeling that the eating addressed (or tried to address). Stress, anxiety, boredom, loneliness, frustration, sadness, even celebration. Research by Adam and Epel confirms that palatable food actually does reduce the stress response—briefly. Identifying the feeling without judgment gives you information for responding differently next time.
This companion explores the non-judgmental inquiry approach, common emotional triggers, pattern recognition for your specific vulnerabilities, better responses for each emotion, and the craving window technique. (4 min read)