046. How To Stop Using Food To Soothe Negative Emotions

Food Freedom Lab 046

Written By:


Ryann Nicole

Episode Transcript

Understanding Emotional Dysregulation

You’re not broken; your brain isn’t broken. You’re just dealing with emotional dysregulation, acting on emotions rather than logic. This is Ryan from the Food Freedom Lab, your go-to spot for breaking free from food obsession and body hate.

Sharing Personal Insight

Ever felt like you logically know what you should do but struggle to understand why you can’t do it? Ryan shares her journey into psychology, driven by the belief that her brain was broken. Many women wrestling with binge eating share this sentiment. The key insight: emotions consistently override logic.

Emotions vs. Logic

Emotions, when dysregulated, dominate decision-making. Overcoming binge eating is challenging because the emotional turmoil in the diet-binge cycle leaves individuals emotionally dysregulated. Recognizing that emotions trump logic during these times can provide reassurance.

Three Tips for Emotional Regulation

  1. Awareness of Triggers (HALT): Recognize hunger, anger, loneliness, or tiredness (HALT) as potential triggers. When emotionally dysregulated, check if any of these factors contribute. Addressing these immediate needs can help regain emotional balance.
  2. Build an Emotional Toolbox: Create a toolbox filled with activities that shift focus during emotional moments. Include items like a coloring book, journal, bath bomb, scented lotion, or a face mask. Having a readily available emotional toolbox simplifies the process of redirecting emotions away from food.
  3. Watch Your Thoughts: Emotions don’t form solely based on events; they stem from interpretations and assumptions about those events. Identify and challenge negative thoughts associated with an event. Understanding that thoughts drive emotions allows for better emotional regulation.

Empowering Change

Overcoming food obsession and reaching your happy weight is simple but not easy. It requires a mindset shift and breaking the diet-binge cycle. Ryan introduces her 12-week group coaching program, emphasizing the role of mindset in achieving food freedom.

Your mindset is the key to food freedom, and only you can make the change. Recognize that emotions guide actions during emotional dysregulation, but by being aware of triggers, creating an emotional toolbox, and watching your thoughts, you can regain control. Embrace emotions, get curious about them, and let them guide you towards a healthier relationship with food.

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Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

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Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.