We all find some way to cope when life gets tough. Many people are struggling more than in the past due to the pandemic and winter storm. There is typically some type of emotional fallout after a trauma. These coping strategies can be functional or dysfunctional. Some people turn to food to deal with their emotions. Many people have put on weight due to the pandemic. I’ve heard it called the COVID 15. One strategy that many people find helpful to deal with emotional eating is by using a tool called Mindful Eating.

What is mindful eating?

You may have heard of mindfulness, but did you ever think to use it while eating. In case you aren’t familiar with mindfulness, it’s about being aware and in the moment. It involves bringing in your 5 senses. Paying attention to what is going on and not judging it.

Several clients of mine struggle with body image concerns and disordered eating. This is a tool I will often use in session. Many people find it enjoyable as you slow down the eating process. You will be able to taste your delicious food even longer.

Eating habits

It takes time for your body to recognize that it is getting full. If you eat quickly your brain doesn’t have time to process that you are full. Have you ever noticed that there are times you felt fuller about 20 minutes after a meal? If you slow down, it can help prevent overeating.

People who binge eat often do so mindlessly. They aren’t aware of what or how much they are eating. They are doing so to avoid feeling uncomfortable feelings. Some people have a difficult time just sitting and being alone with them self.

Go back to the last meal you ate. Was every forkful just as good as you kept eating? Typically after the first few bites we don’t even pay attention to the taste. Were you aware of the texture and flavor of your food? Perhaps you were distracted while you were eating, such as reading, or being on your phone. Were you at the table by yourself or with others? It appears that a lot of people eat in front of the TV, and don’t really get to enjoy what they are eating.

Ways to slow down your eating

I recommend that you put your meal on a plate so you can be aware of your portion size. If you eat out of a bag or container, you are more likely to overeat. Another suggestion is to put placemats out or a candle, so your table is an attractive/relaxing place to be. Be sure to remove all distractions such as TV, phones or reading material. This way you can be focused solely on your eating.

A mindful eating example

Here is an example of how to practice mindful eating. Since many people like chocolate, let’s practice with a piece of chocolate cake. You can do this with any type of food that you like. For many people sweets are their downfall. This way you can enjoy the foods you love without overdoing it. It’s not to say you shouldn’t eat certain foods, but this will help you to eat things in moderation.

Using the 5 senses

OK, time to practice eating chocolate cake mindfully. It would be easier to write about if I actually had a piece of cake in front of me, but unfortunately I don’t. If I did, this is how it would go. Notice the piece of cake on its plate in front of you. Look at the texture of the cake. Is it uneven, or are there little holes in it? What is its color of the cake? Is it light or dark brown? Is there any frosting on the cake? What color is it? Look at its texture. Are there any swirls in the frosting, or is it smooth and flat with some kind of glaze? Did any pieces of cake end up in the frosting? Does it have a layer or two in the middle of it? Next put a bite of cake on your fork. Notice its size and shape.

Put the forkful of cake up to your lips. Notice the texture and how it feels. What about the smell? Can you smell the chocolate since it’s so close to your nose? Is it milk chocolate or dark chocolate? Next place the piece of the cake in your mouth, but don’t swallow it. Feel the different textures in your mouth. Be aware of the moistness of the cake, and the creaminess of the frosting. Pay attention to where you taste it on your tongue. Then very slowly begin chewing the cake and notice how the texture changes. Finally swallow the cake and pay attention as it is going down your throat.

Impact of mindful eating

Did you notice a difference? Were you able to enjoy that bite of cake and the rest of it a little more than usual? Were you able to savor it? For most people this makes eating something much more enjoyable than if you just ate it quickly, or mindlessly.

If you think your eating might be disordered, or you have body image dissatisfaction give me a call 713-304-6554. Together we can practice mindful eating.

Take care,

Debbie