The Ultimate Guide to Discover Your Triggers for Overeating
As a high-achieving professional woman, you’re no stranger to the pressures of balancing a demanding career with personal responsibilities. You’re driven, ambitious, and always striving for success, but there’s one area of your life that might feel out of control—your relationship with food.
If you’ve found yourself turning to food during stressful moments, using it as a way to cope with emotions, or struggling with overeating, you’re not alone. The key to breaking free from these habits lies in understanding your triggers for overeating.
In this guide, we’ll explore
- why it’s crucial to identify these triggers,
- how they impact your eating habits, and
- the steps you can take to gain control.
By the end, you’ll have a clearer understanding of your relationship with food and the tools to start making positive changes.
Why Understanding Your Triggers Matters
Gain Control Over Emotional Eating
Emotional eating is when you turn to food for comfort rather than to satisfy physical hunger. It’s a way of coping with stress, anxiety, loneliness, or even boredom.
For high-achieving women, the pressures of work and life can make emotional eating a go-to coping mechanism. However, this pattern often leads to feelings of guilt, shame, and frustration.
Understanding your triggers helps you recognize the difference between physical and emotional hunger.
By identifying what drives you to eat when you’re not hungry—whether it’s a stressful meeting, a difficult conversation, or just the end of a long day—you can start to regain control.
This awareness allows you to respond to your emotions in healthier ways; breaking the cycle of emotional eating.
Prevent Binge Eating Episodes
Binge eating is characterized by consuming large amounts of food in a short time, often accompanied by a sense of losing control.
It’s a common response to unresolved emotional stress, where food becomes a temporary escape from difficult feelings.
By discovering your triggers, you can intervene before a binge occurs.
If you know that certain situations or emotions lead you to binge, you can develop strategies to cope with these triggers in a way that doesn’t involve food.
This might include stress management techniques, mindfulness practices, or simply taking a moment to breathe and reflect before acting on the urge to eat.
I teach a proven, science-based, 6-step process to dismiss your urge to overeat when you’re triggered in my Eliminate Emotional Eating program.
Create a Healthier Relationship with Food
For many professional women, food can become a source of stress rather than nourishment.
You might find yourself constantly thinking about what you should or shouldn’t eat, feeling guilty about your choices, or using food as a reward or punishment.
This can lead to an unhealthy relationship with food, where it’s seen as the enemy rather than something that supports your well-being.
Identifying your triggers allows you to change this narrative.
When you understand why you’re reaching for food, you can start to separate your emotions from your eating habits.
This shift can help you enjoy food for what it is—nourishment for your body—without the added emotional baggage.
Over time, you’ll find that food no longer has control over you, and you can approach eating with a sense of calm and balance.
Enhance Your Overall Well-Being
Your relationship with food is deeply connected to your overall well-being.
When you’re caught in a cycle of emotional eating or binge eating, it can take a toll on your mental and physical health. You might experience weight gain, digestive issues, low energy, or feelings of anxiety and depression.
By discovering your triggers and addressing them, you’re not just improving your eating habits—you’re enhancing your overall quality of life.
You’ll have more energy, mental clarity, and emotional resilience, which will positively impact every area of your life, from your career to your relationships.
How to Discover Your Triggers
Now that you understand why it’s important to find your triggers, let’s dive into how to do it. The following steps will guide you through the process of identifying what drives your overeating and emotional eating habits.
Keep a Food and Lifestyle Journal
One of the most effective ways to identify your triggers is to keep a Food and Lifestyle Journal.
This involves tracking what you eat, when you eat, and how you’re feeling before, during, and after you eat. Over time, patterns will emerge that can help you pinpoint specific triggers.
Get my free Food and Lifestyle Journal here
For example, you might notice that you tend to reach for sweets in the afternoon when your energy is low, or that you overeat at dinner after a stressful day at work.
By documenting these patterns, you’ll start to see the connection between your emotions and eating habits.
Reflect on Your Emotional State
Take time to reflect on your emotional state throughout the day.
Are there certain situations that consistently make you feel anxious, frustrated, or overwhelmed?
How do you typically respond to these emotions?
Understanding your emotional landscape is key to discovering your triggers.
You might find that certain work-related stressors, such as a difficult boss or tight deadlines, lead to emotional eating.
Or perhaps feelings of loneliness or boredom at home trigger late-night snacking.
By becoming more aware of your emotions, you can start to connect them to your eating patterns.
Identify Physical vs. Emotional Hunger
Learning to distinguish between physical and emotional hunger is essential.
Physical hunger comes on gradually and can be satisfied with any type of food, while emotional hunger is sudden, and often accompanied by cravings for specific comfort foods.
When you feel the urge to eat, ask yourself if you’re truly hungry or if you’re eating to satisfy an emotional need.
If it’s the latter, try to address the underlying emotion rather than turning to food.
Create a Visual Trigger Map
A Visual Trigger Map is a tool that helps you see the connections between your emotions, triggers, and eating habits.
Start by writing down common triggers on a piece of paper, such as stress, loneliness, or boredom.
Then, map out how these triggers lead to certain behaviours, like snacking or overeating.
For example, if stress at work is a trigger, your map might show that stress leads to feelings of anxiety, which then leads to snacking on sugary foods.
By visualizing these connections, you can start to develop strategies to interrupt the cycle and choose healthier responses.
Next Steps: Join the “Finding Your Triggers for Overeating” Workshop
Discovering your triggers is the first step towards regaining control over your eating habits. If you’re ready to dive deeper and find the hidden triggers driving you to overeat, I invite you to join my upcoming workshop, “Finding Your Triggers for Overeating.”
Here’s What You’ll Discover in This Workshop:
Each day of the workshop is designed to provide actionable insights and practical tools, that you can immediately apply to your life. These are interactive sessions so make sure you attend them live to get the most out of the experience. I’ll also answer all your questions during the sessions.
Day 1: Understanding Physical and Emotional Triggers
- Discover why you’re always hungry so you don’t feel so lost any longer.
- How to recognize the early signs of emotional eating and stop it in its tracks before it leads to overeating.
Day 2: Uncovering Your Thoughts, Feelings and Circumstances That Drive Overeating
- How to identify the specific emotions, thoughts, and situations that trigger your overeating, so you can regain control and make healthier choices.
- The simple yet powerful tracking techniques that reveal the hidden patterns in your eating habits—so you can start addressing the root cause, not just the symptoms.
Day 3: Managing Stress Eating & Creating Your Visual Trigger Map
- Why stress is such a powerful trigger for overeating and how to break the cycle before it derails your progress.
- How to create a personalized Visual Trigger Map that will guide you in navigating and managing your triggers—empowering you to stay in control, even in challenging situations.
Plus, you’ll receive:
- Workshop Recordings: Access to all recordings so you can revisit the material anytime, reinforcing your learning and continuing your progress.
- Self-Assessment Forms: Tools to help you understand your eating habits, and the deeper motivations and emotional triggers behind your eating patterns—ensuring you stay on the path to lasting change.
Don’t let your triggers control you—take control and start your journey towards a healthier, more balanced life.
Finding Your Triggers for Overeating
