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How to Build a Self-Care Toolkit to Conquer Emotional Eating

August 2, 2017

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How to Build a Self-Care Toolkit to Conquer Emotional Eating

August 2, 2017

Can’t stop emotionally eating?  It’s likely a sign that you need some self-care. Learn how to build a self-care toolkit for emotional eating so you’ve got more coping strategies at your disposal


So what is Self-Care?


Self-care is a basic need satisfaction that is essential for your physical, emotional and mental well-being. It goes beyond eating healthy and exercising. Self-care is defined as a way of living that incorporates behaviours that enable you to maintain health and balance, replenish energy and motivation.



  • Its about feeding your soul and listening to the needs and desires of your body’s wisdom

  • Its recognising and believing that taking care of you first is essential to having the energy to deal with life.

  • It’s a practice that exercises your mind and soul; balancing family social and work demands 


Practicing Self-Care


Women are especially accustomed to pushing their self-care further and further down the to-do list. We’ve been taught to care for others. You may fear being labelled “selfish” for insisting on “me time” or “lazy” for taking a midday nap.


Does that sound familiar to you?


Learning and implementing self-caring strategies requires that you practise and get creative to find out what will work for you.


  • Let go of Your perfectionism-it only exists in the dictionary.

  • Learn to accept the fact that no one is perfect; forgive yourself for your mistakes

  • Allow yourself to learn to experience emotions and strong urges.

  • If you avoid them they will likely come back stronger and you can become more fearful.


Make a commitment to yourself to start Self-Care strategies


The way you care for your self really counts when it comes to Emotional Eating!

Taking care of YOU is not a luxury.  Prioritizing your self-care is what allows you to run smoothly and to bring your best to your other priorities and challenges. 


  • The way you prioritize yourself affects your health and fitness goals as well as the time that you can devote to them.

  • When you are at the bottom of your priority list, it affects your eating.

  • Emotional eating, including stress eating, skyrockets when you aren’t getting what you need in other areas of your life.


Making time for Self-Care …The changes


How do you limit your caretaking of others and start prioritizing at least some of your own needs?


  • Ultimately, self-care is about understanding that your body is the one place on the planet that you have dominion over and creating Self-awareness

  • Self-awareness — the ability to recognize, understand and label one’s own feelings, along with the ability to accurately self-assess — is a foundational skill for a life of well-being.


Here are a few simple steps for putting yourself first


Self-care also means abandoning the idea that there is an authority that knows more about what your body needs than you. Your lack of self-care may come from the belief that you don’t know what’s best for you.


Developing your own Self-Care style


The first step is defining what self-care means to you in the way of:


  •  Time of day.

  •  How much you require?

  •  What kind of activities you desire. ​


How You Can you start a self care practice and stop using food


A good deal of practicing self care is learning how to understand your own needs emotionally and physically, If you can understand your needs and learn to put yourself first sometimes, you’ll be able to better take care of yourself and your other responsibilities.


  • It's not selfish to put your own needs first.

  • In fact, you’ll be better able to help others when you've been focusing on your own health, both mentally and physically.


Here are 10 Beautiful Strategies to add to your Self -Care Toolkit


#1.Schedule “Me Time” into your day


  • Find your OWN pause button.  

  • Say YES to your self and your emotional needs daily

  • Create a Self Care playlist- music that lifts and feeds your soul


#2. Manage stress


  • Make attempts to manage and reduce stress in your life.

  • Sources of stress might include having a lot to do with work or taking care of someone else.

  • Identify what you have control over and let go of the rest


#3.Get adequate sleep


Make sure you’re getting enough sleep each night. Most people need about 7-9 hours to feel at their best the next day.


Here are some tips:


  • Most people need about 7-9 hours to feel at their best the next day.

  • Set a goal of when you want your bedtime to be and try to stick to it.

  • Make sure your bedroom is free of distractions, such as the television.


#4. Make time for fun


It’s important to make time for fun and leisure, especially when you’re stressed. Remember to engage in a variety of things for fun and involve other people.


 Here are some tips:


  • Read a favourite book.

  • Watch a favourite movie.

  • Find a hobby to enjoy.

  • Listen to peaceful music.

  • Buy an adult colouring book.


#5. Practice Mindfulness


Turn down the volume of your daily life — by spending time alone, by escaping from media and conversations and other requests for attention — so that you can listen more acutely to your authentic inner voice. That, in itself, is a loving act of self-care

Identify your feelings, accept the unpleasant ones and focus on your breathing so you can fight the automatic urge to reach for a snack.


  • Develop an awareness of what you are feeling and your emotions

  • Listen to the signals your body is sending- stress-energy-sleep-love

  • Develop awareness and learn to recognise your hunger

  • Address your emotions rather then stuffing them down with food.

  • Try and identify what you are really craving ,focus on your breathing so you can fight the automatic urge to reach for a snack..

  • Become aware of how you are speaking to your self - try and be gentle and compassionate to you.


#6.Start Reflecting


Scheduling regular time for reflective activity, like journaling and meditating, and setting aside brief moments of silence throughout the day to simply check in with yourself:


  • What am I feeling right now?

  • How strong is that feeling?

  • Where do I feel it

  • What do I understand or know about that feeling?


#7.Learn to identify triggers


  • Your emotions-where, when and what is causing them

  • Set healthy boundaries and develop the confidence to say “NO” if you are not wanting to do something or if it doesn’t sit right with you.


#8.Set Healthy Boundaries


Making time for self care requires being able to set healthy boundaries so you have the time for your practise


  • Don’t double-book. If a friend or co-worker wants you to see them or do something for them during your self-care time, tell them that you are busy. Because you are busy. Busy looking after yourself!

  • Learn to switch off- self-care is the time where you focus only on you!


#9.Use Food to fuel yourself (Not as therapy)


Mindful Eating


Is a practice that develops your awareness of eating habits and allows you to pause between your triggers and your actions.


  • Most emotional eaters feel powerless over their food cravings.

  • When the urge to eat hits, you feel an almost unbearable tension that demands to be fed, right now. Because you’ve tried to resist in the past and failed, you believe that your willpower just isn’t up to snuff.

  • The truth is that you have more power over your cravings than you think.


Eating healthy foods will help keep you energized and your body healthy.


  • How can you feed yourself to feel your best?

  • How can you nourish your non-food related needs?

  • Healthy relationship with food


 Here are some healthy eating tips.


When a craving strikes, ask your self what you are feeling. Healthy relationship with food eating is a form of self care .


  • Try to eat healthy meals and snacks at regular intervals

  • Eat more dark green vegetables.

  • Eat a variety of fresh or frozen fruit.

  • Try a variety of lean proteins.


#10.Get Support From a Health and Wellness Professional


Are you a busy woman who’s ignoring the warning signs of emotional eating?


If what I’m saying resonates with you and you’d like to talk to me about getting some help, please click below to book a time to chat. I support women like you to create a passport to freedom by rewiring your body and mind …so you can take back your personal power and make peace with food.


If you want to get rid of emotional eating, and are ready to take the next step, contact me to book a 15-minute discussion.


We’ll see if I am able to help you and whether we are a fit to work together.




1. Mind Body Medicine: The Art Of Self Care

2. The Science of Self Care

3. 6-strategies-for-self-care

4. Why-self-care-is-so-important





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