karen header 3

Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

Improving Life Skills to Decrease Upset and End Emotional Eating

Need some useful strategies for handling upsetting situations more effectively? The stronger your skills, the better you’ll be at handling life without needing to turn to food as a crutch or comfort.

  1. Reduce procrastination. We often eat when we wish to put off a task we deem

unpleasant. We tie the task to negative feelings—it’s too painful, difficult, time-consuming, etc., and, therefore, put off doing it. Instead, associate tasks with positive feelings such as pleasure, fun, or pride in achievement. Duke University Professor Ariely had to give himself painful daily injections for 18 months which made him sick well into the next day. Initially he procrastinated, but then he started renting his favorite movies to enjoy while he was recuperating from the injections. (Dan Ariely’s The Upside of Irrationality: The Unexpected Benefits of Defying Logic at Work and at Home) I have little time to read fiction and one of my incentives to hop onto my treadmill and elliptical machine is that using them provides me with 30 minutes of uninterrupted reading time! Using them isn’t a chore but a gift.

  1. Recover from heartache. Often we eat for solace when we’ve been let down in

romance. If you’ve been hurt numerous times (who hasn’t?), it can be difficult to push yourself to get out there to seek love again. To increase resilience when you’ve been cast aside, psychologist Salvatore Maddi advises us to purposely engage and attach yourself to people and to life, tell yourself that you have the power to find love rather than playing the victim, and learn from stressful experiences. If you want bounce back from heartbreak more quickly, these mindsets are key. (“Get comfy with harsh truth, be open to life,” Sarasota Herald-Tribune, E 47, 6/23/16).

  1. Stop feeling guilty and apologize. At times we feel so guilty that we turn to food to

stuff down our feelings. If this happens, the best action to take is to apologize as quickly as possible. If you don’t know how to do so appropriately, you might be afraid that a mea culpa will make things worse. So, here’s what to do according to author Maribeth Kuzmeski (“How to do almost anything,” Sarasota Herald-Tribune, p. 33): If you can, when you’re face to face, make total eye contact, offer a lead in such as “Do you have a minute to talk about something?,” say the entire phrase “I’m sorry,” stop there and don’t add a defense or explanation for whatever hurtful thing you did or said, and recognize that you may not be forgiven, at least not right away, or sometimes not at all.

Practice these life skills when you have the urge to eat in the above situations. For more help, read Outsmarting Overeating: Boost Your Life Skills, End Your Food Problems.

A Clear Vision and a Flexible Process Lead to Reco...
How to Talk with Young Girls about Weight

shelf new

EBProfessionalBadgeLarge

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy