Ask America’s ultimate experts

Do you find that cravings get the upper hand when you’re blue or stressed? No more! Our experts’ mood-boosting strategies will help end mindless eating and put you back in control

Soothe your emotions Silence your inner critic

“Emotional eating isn’t about willpower,” says psychiatrist Marcia Sirota, M.D. “It’s a coping strategy—and healing starts with self-compassion.” Your feel-good Rx: “Write down any negative thoughts like, I’m never going to stop eat

ing. Then jot down positive responses: That’s not true—i

will be victorious. Feelings such as guilt and shame are like ‘psychic glue’ keeping us stuck, but simply shifting your selftalk to a more can-do tone silences deflating emotions and builds your resilience.”

Defuse triggers

“Stop for a moment and ask yourself what you’re really feeling: Anxious? Sad? Angry?” urges psychologist Susan Albers. “If you’re stressed, for example, can you write a to-do list that’ll help you prioritize tasks and alleviate anxiety? Or if you’re upset with someone, a great exercise is writing a letter without sending it in order to vent. Often just knowing what’s pushing your buttons helps you take steps to address the real issue.”

Create a 5 x 5 x 5 plan

“We tend to seek solace in food when what we really need is to feel comforted,” says Albers. Her soothing strategy: “Make a list of five people you can call when you feel blue, five fun activities like knitting or reading and five ways to calm your body like soaking in a bubble bath or taking a relaxing stroll. Put your list on your fridge as your ‘emergency emotional eating’ replacement plan!”

Crush cravings for good Seek “soul food”

Counselor Rhona Epstein says she wouldn’t have been able to overcome her own battle with emotional eating without her spirituality. “Sitting quietly and

thinking of encouraging words like the verse, Be still, and know

that I am God, calmed me so much, I wanted food less and less.” Research shows such relaxation techniques—like repeating a meaningful phrase, deep breathing, even listening to music—wash away stress chemicals, helping “rewire” your brain’s reward center to diminish cravings.

Give yourself permission

“Some comfort snacking isn’t a bad thing—when you do it

mindfully,” says Albers. “Is it okay to have chocolate to perk up your day? Yes! Just be sure to take your time and truly enjoy it. We lose control when we devour one piece after another without really tasting it. But savoring your favorite treats lets you effortlessly curb urges.”

Rehab your palate

“When we overstimulate our brain with too much fat, salt or sugar, we need more and more to feel satisfied,” says Dr. Sirota. “That’s why it’s important to retrain your palate gradually. If, for example, you often fry your food, try sautéing it in oil, then graduate to baking it. Finding healthier alternatives without depriving yourself is key to balancing brain chemicals so that you feel good without food.”