Emotional Eating Pause
A moment between the feeling and the food.
"You are not broken. You found a coping strategy. Now let's find a better one."
Before You Eat — Check In
Am I physically hungry right now?
When did I last eat? Was it enough?
Am I feeling an emotion I haven't named?
Am I bored, stressed, lonely, or numb?
Would eating change the underlying feeling?
The Pause Protocol
1
Wait 10 Minutes
Set a timer. Sit with the feeling before acting on it.
2
Name the Emotion
Write it below. Anxious? Lonely? Overwhelmed?
3
Try One Alternative
Walk, drink water, call someone, or write it out.
4
Eat If Still Hungry
Eating is allowed. The goal is choice, not restriction.
What I'm Usually Feeling
The emotion underneath the urge:
Alternatives That Work for Me
What else meets that need?
"The goal is not control.
The goal is awareness
and a moment of choice."
My Most Common Trigger + What I'll Do Instead
Trigger → Response plan
Book a clinical evaluation (Insurance)
Book a clinical evaluation (Private Pay)
