OVERCOME

EMOTIONAL EATING
Healthy & Psyched
 DISCLAIMER: If you are seriously worried that you
have an eating disorder, are making yourself vomit or exercise
obsessively after eating then please go and see a doctor or
qualified health professional. This book is not intended to
provide medical or psychological advice or take the place of
medical treatment or psychological therapy. The author shall
not be held liable or responsible for any misunderstanding or
misuse of the information contained in this guide or for any
loss, damage, or injury caused or alleged to be caused directly
or indirectly by any treatment or action discussed in this guide.
It is the reader's responsibility how they use the information
contained in this guide.
 FREE SUPPORT WEBINAR
LEAVE EMOTIONAL EATING IN 2019 AND SAY HELLO
TO A HEALTHIER RELATIONSHIP WITH FOOD FOREVER?

Want to join Rachel for a FREE live webinar (with replay) where
she'll be sharing her juiciest tips, most powerful transformational
techniques, and answering your questions?

Rachel will walk you through the Overcome Emotional Eating E-

Book, with special attention on
clarifying your emotional eating loop
examples of triggers and rewards from her clinical practice
identifying and addressing deeper issues

SPECIAL BONUS: CONNECT WITH

YOUR UNCONSCIOUS

Powerful rapid transformational

therapy taster hypnotherapy session to
unlock limiting beliefs, connect with
your inner intuitive eater, and rewire
your mind.

26th January, 6pm GMT

reply available
SIGN UP NOW
 WELCOME TO THE
WORKBOOK
HOW MANY TIME HAVE YOU...
used food to try and make yourself feel better?
been frustrated that you can't control what you eat?
felt guilty and upset after eating?
been scared to talk to someone about your issues?
felt like no one understands what you're going
through?

I can’t even count the number of times that I did

all of those things. I felt totally hopeless and stuck
in a terrible relationship with food.

Emotional and binge eating was a daily ritual for

me – every morning I would promise myself that I
would eat well that day, but after dinner I would
start to snack and be helpless to stop – whole
boxes of cereal, tubs of yogurt, packets of biscuits
and chocolate bars gone in one evening!

I now know that I was using food to try and control

how I felt, but food could never satisfy me because
it wasn’t dealing with the real issues that were
causing me to eat.

CAN YOU RELATE?

 IF YOU HAVE EVER GOOGLED
‘AM I AN EMOTIONAL EATER’ OR
‘WHAT IS EMOTIONAL EATING’,
THEN IT’S LIKELY THAT YOU’RE STRUGGLING
WITH HOW TO OVERCOME
EMOTIONAL EATING.

It’s also likely that you have come across countless

articles telling you to simply ‘call a friend’, ‘read a
book’ or ‘drink a glass of water' to stop you from
eating.

Although these articles are well intentioned by the

author, I have found the advice to be totally useless -
In the heat of the moment when you can’t stand
feeling so stressed, upset or lonely any longer then
going for a walk just isn’t going to cut it and you feel
compelled to down a pint of icecream or sharing size
bag of crisps because it seems like the only way to feel
anything like happier.

I totally get it. I’ve been there - it’s beyond frustrating

that you can’t seem to control what you eat, totally
isolating because no one seems to get it when you try
and explain your situation, and it leaves you feeling
guilty and hopeless that things will ever change.
BUT

I WANT TO REASSURE YOU THAT

IT IS POSSIBLE TO STOP
EMOTIONAL EATING.
 IT'S TIME TO CHANGE
This work book will help you to explore your emotions, understand
your situation better and stop emotional eating.

It will help you to break old habits and let go of ways of thinking
that are keeping you stuck. It will help you to become the best
version of yourself by developing new and beneficial habits, which
build into an effortlessly healthy lifestyle.

Also remember that you can join the Getting Healthy & Psyched
community on facebook (groups) for extra support.

Are you ready to develop a better relationship

with food, yourself and your body leaving no
room for emotional eating?
 GET READY TO EXPLORE
WHAT IS YOUR DESIRED RELATIONSHIP WITH FOOD?

WHAT IS EMOTIONAL EATING?

FOOD HABITS

UNDERSTANDING EMOTIONAL EATING AS A HABIT

YOUR EMOTIONAL EATING HABIT LOOP

- CUES AND TRIGGERS
- EMOTIONS
- REWARDS

THREE FACTOR APPROACH TO OVERCOME

EMOTIONAL EATING
1. ADDRESS THE TRIGGERS AND INCREASE WELLBEING
2. CHANGE THE BEHAVIOUR FROM EATING
3. IDENTIFY AND ADDRESS DEEPER ISSUES
TIPS FOR USING THE WORKBOOK
Print off the workbook (optional) and skim
through it before you begin so that you know
what to expect.

Find a quite space where you won’t be disturbed.

Give it your full and undivided attention.

If you don't understand the content or feel stuck

answering a question then take a break and come
back to it later.

Try to answer all of the sections to really get the

most from the workbook. It can be a challenge
and you may feel resistance at times, but try to
ask yourself why this is happening.

It can take several weeks to complete the

workbook, so don't try to rush - take it slowly and
use it as an opportunity to learn more about
yourself and heal your relationship with food.

Treat this like an experiment. Some of the things

that you try are going to work better than others
and you’re not always going to feel like you are
making progress, but that doesn’t mean that
you’ve failed. Try to keep learning throughout the
process and don’t be disheartened- You are taking
important steps to improve your life and should
be very proud of yourself.
 IT HELPS TO REMEMBER THAT
This workbook is a GUIDE and not a set of
instructions. It aims to help you to understand the
process of behaviour change so that you can
apply these skills in the future. What you get out
of the workbook when you complete it now
might be different from if you completed it a few
months or even years from now.

Everyone is different – everyone has a different

background, experiences, memories, likes and
dislikes, and biological needs. What works for
someone else might not work for you. Please try
not to compare yourself to other people, especially
your family and friends or influencers who you
see online.

There are no right or wrong answers – it’s about

YOU and how you think and feel.

Sometimes working through the activities can

bring up unexpected emotions- that’s perfectly
normal. Please book a free 30 minute call if you
need help to process these emotions.

It’s not always going to be easy. If changing

emotional eating was easy then you would have
already done it by now. But it’s not impossible
either - this workbook will help to simplify the
process for you.
What does your current relationship with food look
like? What are you happy and not so happy
about?
What does your perfect relationship with food look
like? – a.k.a. what are you aiming for when you
finish the workbook?
Why do you want to change your relationship with
food?
How would you feel if you made the change?
What would it allow you to do?
How would you feel if you were stuck as you are now?
How will it impact on your long term health & wellbeing?
What other changes do you want to achieve by
using this workbook?
Think about what what else will have changed in your life
– maybe you have grown in confidence, let go of your
anxieties, and made positive changes at work or at home.
 WHAT IS EMOTIONAL EATING?

EMOTIONAL EATING IS DEFINED AS

‘EATING A LARGE QUANTITY OF FOOD IN
RESPONSE TO INTERNAL CUES THAT
AREN’T PHYSICAL HUNGER’.

Often emotional eating happens in the form of binge eating, where

you feel that you are out of control and are unable to stop eating even
though you’re not hungry. If this happens you are likely to eat faster
than normal and may hardly even taste the food- you’re just desperate
to eat more and more.

Emotional eating is frequently done in 'secret' or when you eat alone.

After eating you may feel happy and satisfied, but it’s more likely that
you may feel guilt or other negative emotions.

IN MOST CASES EMOTIONAL EATING ISN’T ABOUT

WANTING TO EAT THE FOOD, IT’S ABOUT HOW IT MAKES
YOU FEEL AND WHAT IT ALLOWS YOU TO ESCAPE FROM.
IF WE DON’T KNOW HOW TO RECOGNISE, ACCEPT AND
RESPOND TO OUR FEELINGS THEN WE CAN BELIEVE THAT
WE ARE POWERLESS TO CHANGE.

BUT YOU CAN TAKE CONTROL AND

OVERCOME EMOTIONAL EATING
Even though you are using this workbook to try and
stop emotional overeating it’s important to remember
that:

EMOTIONAL EATING AND OVEREATING

DOESN'T HAVE TO BE A BAD THING
It’s totally okay to eat for enjoyment, to make yourself happy and
to overeat on occasions – for example, to eat your favourite bar of
chocolate at 'that time of the month' or to eat cake at a birthday
party even though you have already filled up at the buffet. Just try
to choose mindfully what and how much you are going to eat.

The link between food and our emotions becomes a problem when
we try to self-medicate with food all of the time, in large quantities
and when we haven’t dealt with the emotions, issues and situations
that are underlying our cravings to eat.

EMOTIONAL EATING AND OVEREATING

CAN HAVE PHYSIOLOGICAL CAUSES
For example, if you have not eaten enough calories during the day,
if you are dehydrated or have nutrient deficiencies, have had
insufficient sleep or experience blood sugar fluctuations caused by
your diet then you may be more likely to binge or overeat. These
circumstances can make your body seek food to restore energy
balance and due to changes in hormone levels.

If you have any concerns about your diet it is advisable to see a

qualified professional such as a registered dietician or nutritionist.
 FOOD HABITS
Habits develop when you repeat a behaviour in the same situation
and get a reward. Over time the behaviour becomes more and
more automatic and a habit forms. You can perform a habitual
behaviour effortlessly with little or no conscious awareness when
you encounter the situation or cue that triggers the behaviour.

For example, you might be familiar with brushing your teeth after
the cue of entering the bathroom in the morning, with the reward
that you no longer have morning breath! You don’t have to think
about picking up the toothbrush, putting on the toothpaste or which
way to angle the brush in your mouth because it' s so automatic.

FOOD HABITS CAN DEVELOP IN CHILDHOOD

As a baby you were given a bottle to comfort you. As a child you

were likely given food as a reward for doing well, being good, or to
console you when you were upset or something went wrong- do
you remember being allowed to buy sweets after a trip to the
doctor’s office or a good exam result?

We also learn to associate certain foods with special events and

feelings, for example cakes are associated with celebrating a birthday
and feeling a sense of fun and enjoyment.

These associations can remain into adulthood. Research shows, for

example, that we may crave creamy foods when we are in need of
comfort, simulating the milk we were given as children.

If you had a difficult relationship with food as a child this can also
remain with you as you grow older.
 EMOTIONAL EATING HABITS

Emotional eating can be thought of as a habit because…

Your emotional eating is triggered by a cue, i.e. a situation or
thought* that evokes an emotion or feeling, which then
causes you to find and eat food to deal with these emotions.

When you eat it is often automatic -you search for and

consume food before you’re aware of what’s happening and
it can feel like you’re running on auto-pilot as you eat.

Eating in these situations can provide a powerful reward

such as a sugar rush or feelings of stress-relief, which can
explain why you continue to overeat even if you feel guilty
and upset about it.

*We mostly think of habits as actions, however you can also develop
habitual patterns of thinking. For example, when you eat slightly more
chocolate than you had planned and think to yourself ‘My diet is
ruined’. These thoughts can also act as triggers for emotions and
behaviour. How many times have you thought ‘I will start my diet
again on Monday’, which prompts you to feel upst for breaking your
diet and to eat the whole block of chocolate or jar of Nutella?

EATING
EMOTIONS
BEHAVIOUR

CUES REWARDS
 YOUR
EMOTIONAL
EATING
HABIT LOOP
NOW IT'S TIME TO GET
CLEAR ON WHY YOU
HAVE PROBLEMS
WITH EMOTIONAL EATING.
HOW TO IDENTIFY YOUR
HABIT LOOP
Use these strategies to help you answer the questions
on the following pages.
.

VISUALISATION

Close your eyes and imagine yourself during your last

episode of emotional eating. Slowly work backwards to
where you found the food. What were you thinking and
feeling as you took the first mouthful? What were you
thinking and feeling before you even started to eat?

When you have finished the visualisation then complete

the next 3 pages of the workbook.

EMOTIONAL EATING TRACKER

Use the 'Emotional Eating Tracker' to keep a record of

your behaviour. After 1-2 weeks look over the entries
and see if you can spot a pattern in the situations,
thoughts and feelings that increase your emotional
eating. Transfer the information into this workbook.
.
What CUES or triggers influence your emotions
and emotional eating?
You might like to think about - When did it happen?
Where did it happen? What did you see, hear or smell?
What were you thinking when you got the urge to eat?
Who else (if anyone) was around? How is it different
from the times that you maybe just eat a bit too much?
What EMOTIONS did you feel before you started
to eat?
It’s okay if you can’t name a specific emotion. Sometimes
it can be useful to write down a description instead. You
may also notice a lack of a certain emotion, write it down.
How do you think that emotional eating is
providing you with REWARDS?
Think about the sorts of food that you ate and how it
made you feel mentally and physically while eating and
immediately afterwards.
Has eating helped you to avoid doing/ thinking about
another important task?
 USE THE INFORMATION TO
FILL IN YOUR EMOTIONAL
EATING HABIT LOOP.
You may print this page several times if you feel that you have more than
one emotional eating habit loop with a focus on different cues or emotions.

EMOTIONS EATING BEHAVIOUR

CUES/TRIGGERS REWARDS

Now that you understand why you may feel certain

emotions and how these are connected to your eating
behaviour you are in a better position to make changes
to stop emotional eating.
.
 3 FACTOR
APPROACH
TO
OVERCOME
EMOTIONAL
EATING
 APPROACHES TO END
EMOTIONAL EATING
#1 ADDRESS THE CUES that trigger emotions and cravings which
make you want to eat + Build more wellbeing and SELF-CARE
ACTIVITIES into your life

#2 CHANGE THE BEHAVIOUR when a craving strikes to get the

same or a better reward than eating.

#3 DEAL WITH DEEPER ISSUES underlying your emotions and

need for food
#1 ADDRESS THE CUES that
trigger emotions + cravings

A.K.A. HOW CAN YOU AVOID GETTING INTO A SITUATION

THAT MAKES YOU FEEL EMOTIONAL AND THAT TRIGGERS
CRAVINGS WHICH MAKE YOU WANT TO EAT?

By now you should have identified which situations and thoughts

can trigger your emotions, cravings to eat, and ultimately keep you
stuck in the emotional eating habit loop.

The next step is to change these triggers.

Changing some of the cues may be simple and require a single

action to remove them completely. E.g. i) unfollow accounts on
social media that make you feel bad about yourself or ii) make
your favourite comfort foods harder to access.

Some cues may take longer to change and require more steps to
remove. E.g. changing your thought patterns and beliefs does not
happen overnight.

If you can't remove a trigger completely or replace it with

something different then it's important to be able to recognise and
deal with the situation before it influences your emotions and
behaviour. E.g. if you're going through a stressful period at work,
then having a 10 minute period to relax as soon as you get home
can help to stop emotional snacking or overeating at dinner.
Can you change how you think?

It might seem easy to see how you could change your environment
or a situation to stop your emotional eating.

But changing thoughts may seem more difficult and confusing.

The specific things that you think before an episode of emotional

eating are usually linked to your underlying beliefs, attitudes and
assumptions, also called mindset. Our mindset is shaped through
experiences, what we read, the people around us and cultural
influences.

Our mindset is helpful to guide our decisions and means that we

don’t have to think through every single option when making a
choice. It becomes a problem, however, when our mindset stops us
from taking action on our goals and/ or it is keeping us stuck in the
same unhelpful patterns of behaviour.

It’s important to remember that the beliefs, attitudes and

assumptions that make up our mindset are often not 100% true –
these are called ‘false beliefs’ or ‘limiting beliefs’. This workshop
should have enabled you to identify your false/ limiting beliefs,
which is the first step to being able to change them.

HOW TO OVERCOME FALSE AND LIMITING BELIEFS

1. Provide evidence that the thought isn't true

2. Realise that a thought is just a thought and it doesn’t control
your behaviour.
How to overcome false and
limiting beliefs
1. Provide evidence that the thought isn’t true.
You could-
Think of times where the opposite was true, such as a time that
you felt emotional and wanted to eat because you thought that
it was the only thing that would make you feel better, but you
didn’t eat and everything turned out fine.
Conduct a little experiment – go against your mindset and see
what happens. For instance, I had a client who would overeat
at meal times because she thought that it was rude to leave
food on the plate, then she would snack later in the evening as
well. She challenged herself to leave some food on the plate
and found it was possible and no one thought she was being
rude.
Think of examples of other people who prove your thought
wrong.
If you are struggling it can help to ask someone who knows you
for a more objective perspective.

2. Realise that a thought is just a thought and it doesn’t control

your behaviour.
How much importance and emotional significance you give to a
thought can influence how much you want to act on it and if you
physically act on it. Instead of acting on the thought as soon as it
pops into your head, try to notice that you have certain thoughts
and feelings but you are separate from these. Thoughts and
feeling can come and go – you do not have to act on them.
Research suggests that adopting this approach could help you to
resist temptations.
What do you think are the most common and/or most important
cues that influence your emotions and make you want to eat?
How could you remove, change or respond to these?
What barriers are might stop you from removing the triggers to
emotional eating?
These might be something that is keeping you stuck or it might be new
knowledge or resources that you will need to acquire. Think about the
physical environment, your thoughts and feelings, your knowledge and
skills, and family and friends.
How could you overcome these barriers?
 IT WOULD BE OVERWHELMING AND IMPOSSIBLE TO
ADDRESS ALL OF THE THINGS THAT YOU HAVE
IDENTIFIED ABOVE AT THE SAME TIME.
Which cue do you think has the most influence on your emotional
eating? Which are the cues that are the easiest to remove,
change or respond to?

Focus your efforts on addressing the cues in the box above first.

Continue to fill out the 'Emotional Eating Tracker' to see if the

changes that you have made are having a positive impact on your
emotions and behaviour.

As you begin to address the cues, you may realise that you had
overlooked other important factors. Amend your responses to the
section above or start it fresh if you need to.
 Sometimes it isn't possible to remove or change the triggers that
cause emotional eating. Therefore, It's a good idea to ...

Build more wellbeing + self-care

activities into your life
Self-care doesn't just mean booking a massage or taking a bath with
candles. It is much broader and is about having your needs met -
including physical, emotional, social and spiritual aspects.

When your needs are met you will experience negative emotions less
frequently and intensely, and be better equipped to deal with them
(without turning to food) if they do arise. Wellbeing and self-care
activities help us to function better in all areas of our life.

Sometimes we are so busy that we forget to take time for ourselves

or we can feel selfish or guilty for making 'me' time, but it's important
for our mental and physical health as-well-as social relationships.

For example, have you noticed how you get irritated easily if you're
hungry, haven't had a good night's sleep or are feeling stressed?
Think about the impact that has not only on your day, but on those
around you as well.

Yoga + Wellbeing Challenge

Practicing yoga is really great to help you feel grounded and in the
moment. It has also been linked to reducing anxiety and depression.

There are many different styles of yoga that vary in the degree of
movement and meditation during the session. Challenge yourself this
week to try a yoga class or follow a free online YouTube video.
Which negative emotions are you feeling and what do you need
to be feeling more often? Are your current self-care activities
working? What activities could you do to satisfy your needs?
Also how can you address your physical needs.
What would have to change for you to be able to do those things?
Do you need to carry out any activities before you are able to include these
wellbeing and self-care activities in your life? E.g. Ask for help, allocate a
seperate budget, join a club, or change your beliefs surrounding self-care.
When and how can you make time for wellbeing and self-care?

How can you make it part of your daily or weekly routine?

#2 CHANGE THE BEHAVIOUR
WHEN A CRAVING STRIKES
Food is rewarding – it tastes nice, it gives us a sugar rush, it contains
chemicals that can alter how we feel, and lots of the foods that we
crave are associated with positive memories. But food can’t satisfy
our emotional needs or solve our problems in real-life. When we are
emotional eating we may keep eating more and more to try and feel
better, but it isn’t going to work because it isn’t addressing our needs.

MOST PEOPLE’S FIRST QUESTION IS

‘WHAT SHOULD I DO INSTEAD?’
BUT THERE IS NO SIMPLE ANSWER
YOU NEED TO WORK IT OUT FOR YOURSELF.

The first step to change your behaviour actually

begins before you decide on which alternative action
you should take. First you need to...

Recognise the signs that you're

about to start emotional eating
Try to recognise as early as possible that you are experiencing a
situation or an emotion that has previously led you to comfort eat
and/or that you are experiencing food cravings tat are linked to
your emotions.

Identify how you feel differently leading up to an episode of

emotional eating compared to a normal meal and be on alert for
these signs. The Emotional Eating Tracker should help you to do
this.
Think of possible behaviours to
replace eating
To be effective the replacement behaviour must meet your needs
or solve an issue that is causing you to feel emotional and want to
eat.

Different replacement behaviours may be more or less effective in

different situations depending on how well they meet your needs.

Get specific about what need you are trying to fulfill by eating. In
what other more productive ways could you achieve that?
 Make a plan to test out the
alternatives
When you make a plan to change behaviour it's important to link
the new behaviour to the emotional need that you're trying to satisfy
and/or the situation in which you would perform the behaviour.

Use the IF-THEN format.

E.g. IF I FEEL (emotion) THEN I WILL (new behaviour)
or IF I ENCOUNTER (trigger) THEN I WILL (new behaviour)

Only make one plan for each emotion or trigger tha you identified
earlier. Research shows that making plans to perform multiple
different behaviours upon encountering the same emotion/trigger
is actually detrimental.
Make 2-3 plans in the space below.
Act on your new plans
Is there any prep work you need to do to be able successfully
carry out the plan? When will you do this?

How can you make sure that you don't forget to follow the plan?

Remember to act with the intention that the bevaiour will fulfill
your needs - just going through the motions is unlikely to be
effective.

Don't be hard on yourself if you do end up eating. This is a

process of trial and error. You may not have found a
behaviour that adequately satisfies your needs. If your new
behaviour isn't effective at stopping your emotional eating then
try and workout why. You can use the support group to help.
 TIME TO EVALUATE
Evaluate your progress after 1-2 weeks of trying the new behaviours.

Firstly, give yourself a massive pat on the back for taking steps to
control your emotional eating.

Secondly, ask yourself ‘What has gone well so far?’

List 5 little (or big) victories.

Were there any plans you didn’t stick to? If not, why not?
IF YOUR PLANS WORKED
THEN YOUR CHALLENGE IS TO
REPEAT THEM FOR ANOTHER
WEEK.

BUT MAYBE YOU HAVE

IDENTIFIED SOME PLANS THAT
DIDN'T WORK.
MAYBE YOU HAVE IDENTIFIED A TRIGGER THAT
YOU WEREN'T AWARE OF BUT THAT IS KEEPING
YOU STUCK IN THE EMOTIONAL EATING HABIT
LOOP.

MAYBE YOU'RE NEW BEHAVIOUR DOESN'T

ADDRESS YOUR NEEDS AS WELL AS YOU THOUGHT
IT WOULD.

HOW COULD YOU CHANGE

THINGS IN THE COMING WEEK?
 #3 DEAL WITH DEEPER ISSUES
underlying your emotions and
need for food
If you have followed the workbook and used the Emotional Eating
Tracker but are still finding it hard to identify how you feel and to
find solutions to emotional eating then there may be deeper issues
that underlie your emotions and relationship with food.

You may like to think about the following questions.

How was your relationship with food as a child?

Did you have enough food? Did you get rewarded with food? How much
control did you have over what you ate?
How was your relationship with food in adolescence and as a
young adult?
Can you recall an experience or something that someone said to
you that changed the way you think about food or the way that
you eat?
Are there any other events that have occurred in your life which
may be manifesting themselves through your relationship with food.
Is your relationship with food influenced by your self-confidence
and/or body image?
How could you try to address these deeper issues or seek help to
address them?
 THE NEXT STEPS
Take a minute to be grateful to yourself for engaging with the
Overcome Emotional Eating Workbook and taking steps to improve
your wellbeing.

I hope that this workbook has given you a new understanding of

yourself and the factors that influence your eating behaviour.

You can come back to this workbook whenever you feel yourself
getting caught up in your old emotional eating habit loop, or if your
circumstances change and you feel yourself reaching to food to deal
with your emotions.
In the space below note down the key things that you will take
away from your experience.
What would you say to your past self about overcoming emotional
eating?
EMOTIONAL EATING
TRACKER
 HOW TO USE THE
EMOTIONAL EATING TRACKER
Every time you feel cravings to eat, which aren’t
based on physical hunger, then fill out the
Emotional Eating Tracker.

You can fill out the tracker even if you didn’t eat
on that occasion.

Print out the workbook or complete the digital

copy. Be sure to save a blank copy if you choose
to fill out the digital version, so that you are able
to complete it again and again.

If you are out and about or it not convenient to

fill in the Tracker, then you could write any
important information in the notes on your phone
and fill in the Tracker later.

After 1-2 weeks (depending on how many

episodes of emotional eating you feel occurred
during that time) look back over the Tracker and
try to spot patterns in the situations, thoughts and
emotions that give you cravings to eat outside of
normal meal or snack times.

Use the information you have collected to help fill

out the main workbook.
 WHY USE THE TRACKER?

i appreciate that filling out the tracker can seem

very tedious and that sometimes you would rather
forget about what you just ate than spend more
time thinking about it. I know I certainly felt that
way and most of my clients are less than keen to fill
it in.

But the Emotional Eating Tracker is so useful! It

helps you to...

Have a better record of your behaviour and

how you were feeling than if you just tried to
remember.

Take time to reflect on your behaviour and

begin to address it rather than to hide from it.

See patterns in the situations that trigger your

emotions and eating behaviour that you never
identified before.

MAKE YOUR GOAL THIS WEEK TO

FILL IN THE TRACKER ON AT LEAST
75% OF OCCASIONS THAT YOU GET
CRAVINGS AND/OR ENGAGE IN
EMOTIONAL EATING
EMOTIONAL EATING TRACKER
SITUATION (date, time, description)

THOUGHTS (before, during, after)

EMOTIONS (before, during, after)

Did you eat? If so, what?

Could you have done What's one amazing

anything differently? thing you did today?
EMOTIONAL EATING TRACKER
SITUATION (date, time, description)

THOUGHTS (before, during, after)

EMOTIONS (before, during, after)

Did you eat? If so, what?

Could you have done What's one amazing

anything differently? thing you did today?
EMOTIONAL EATING TRACKER
SITUATION (date, time, description)

THOUGHTS (before, during, after)

EMOTIONS (before, during, after)

Did you eat? If so, what?

Could you have done What's one amazing

anything differently? thing you did today?
EMOTIONAL EATING TRACKER
SITUATION (date, time, description)

THOUGHTS (before, during, after)

EMOTIONS (before, during, after)

Did you eat? If so, what?

Could you have done What's one amazing

anything differently? thing you did today?
EMOTIONAL EATING TRACKER
SITUATION (date, time, description)

THOUGHTS (before, during, after)

EMOTIONS (before, during, after)

Did you eat? If so, what?

Could you have done What's one amazing

anything differently? thing you did today?
WELLBEING
JOURNAL
 WHAT IS WELLBEING
& WHY IS IT IMPORTANT?

High wellbeing is a sense of satisfaction with life.

Wellbeing includes being comfortable, feeling relaxed

versus tense or stressed, feeling useful/like you have
a purpose and feeling close to other people. Those
with good mental wellbeing experience positive
emotions often and negative ones less so.

Our mental wellbeing can change over time, from

moment to moment and over the course of the day,
week and month. It has been shown that people who
think that their mood or wellbeing cannot be changed
are less likely to use strategies to try and change it.
However, we can improve our wellbeing by taking
care of our physical health (e.g. eating nutritious
food, getting enough sleep and exercising) and
mental health (e.g. socialising and doing activities
that we enjoy).

Building more activites into your life that improve

your wellbeing can also help you to:
experience negative emotions less often
deal with negative emotions and stressful or
problematic situations
maintain good relationships with others
think clearly and be more productive
live a happy life
 HOW TO USE THE
WELLBEING JOURNAL
Print out the workbook or complete the digital
copy. Be sure to save a blank copy if you choose
to fill out the digital version, so that you are able
to complete it again and again.

Fill out the journal pages every day at a

convenient time. In the evening after you have
brushed your teeth is usually a good time.

After 1 week look back over the workbook and try

to spot patterns in the things that have made you
happy and given you a sense of wellbeing. Fill out
the 'weekly round-up' page.

Use the information you have collected to help fill

out the main workbook.

Try to include more of the activities that give you

a sense of wellbeing into your day and week.

WHY USE THE JOURNAL?

This diary helps you to see how activities affect
your wellbeing. Often we carry out our routine
without thinking about how it makes us feel.

By completing this journal you may find that some

of your previous interests have now become like
chores and there are new things that you enjoy.
 SOMETHING TO THINK ABOUT
What activities give you a sense of wellbeing?
Do you know yourself well and can think of a long list or
is it a short one?

How often do you do these activites? Why is that?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 JOURNAL PAGE
What has made you happy or given you a sense of
wellbeing today?

What are you grateful for today?

Which wellbeing activities have you consciously

included today? How did you feel before + after?

What are you looking forward to?

 WEEKLY ROUND-UP
What were your favourite things this week?

What has made you happy on several days?

 WEEKLY ROUND-UP
What do you want to do more of in the next week
and month? How could you achieve that?
 ABOUT THE AUTHOR
Rachel Evans is a Master Practitioner in Eating Disorders, certified
hypnotherapist and eating disorder survivor. She works in person or
via video call from her home office in Derbyshire (UK) and specialises
in helping people who have a disordered relationship with food,
especially women who are ready to ditch the diet-binge cycle and to
nourish their life.

She draws on her academic knowledge from a first class Psychology

BSc. and Health Psycholgy MSc., as well as personal experience to
connect with clients and facilitate transformation.

When she's not working, Rachel enjoys cooking and being in nature.
 SUPPORT FROM RACHEL
"I feel absolutely great and I don’t
feel like eating unless I am hungry." Eva, UK

"I've stopped eating emotially, I am cooking nutritious meals for my

family and have so much more energy". Gaby, Australia

"So far, not one snack!" Anon, UK - emotional eating when bored

Please visit healthyandpsyched.com

to see how you can work with Rachel to transform your relationship
with food and live a life free from unwanted emotional eating.