• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Facebook
  • Twitter
  • RSS
  • YoutubeYoutube
  • Linkedin
  • Instagram
Dr Sarah Allen LogoDr Sarah Allen Logo 847 791-7722 Telephone and online sessions available
  • Home
  • About Sarah
  • Media Interviews
  • Anxiety & Depression
    • Anxiety Treatment
    • FREE Anxiety Book
    • Depression Treatment
    • Free Depression Book
    • Simple Steps To Improve Your Mood Workshop
  • Pregnancy Postpartum
    • Pregnancy & Postpartum Mood Disorders
    • Free Guide To Pregnancy & Postpartum Mood Issues
    • New Mom Workshop
    • Women’s Counseling
  • Eating & Weight Issues
  • Couples & Families
    • Relationship Coaching
    • Family Therapy
    • Parenting Coaching
  • Fees & FAQs
    • Initial Assessment Forms
    • Fees & Insurance Info
    • Telephone & Video Counseling
    • Appointment
      Rescheduling Policy
  • Blog
    • All Blogs
    • Anxiety
    • Depression
    • Relationship Coaching
    • Eating & Weight Issues
    • Family Counseling
    • Parenting
    • Pregnancy and Postpartum
    • Teens
    • Women’s Issues
  • Contact Form & Office Address
  • Contact
  • Directions

relax

Five Ways To Soothe Frayed Emotions Without Food

by Dr. Sarah Allen
separator

 

Hands up anyone who has reached for chocolate when you are feeling upset. When I say chocolate I mean the whole family-sized bar not a Hersey kiss or perhaps crunchy, salty is your thing and we are talking about a huge bag of  chips. It could be anything unhealthy and it could be happening because you are stressed, angry, frustrated or let’s face it, any emotion at all really.

Yes, me too!

The occasional soothing of emotions by comfort eating is fine but when it becomes a regular thing or when you can’t stop eating until you feel so uncomfortably full (and may even vomit) then we need to talk about other, more healthy ways, of soothing yourself when the day has been really tough.

Self-soothing is all about being comforted, nurtured and kind – by yourself. We are so much nicer to other people than we are to ourselves. It’s time you were nice to yourself. One way of doing this is to think of ways to soothe each of your five senses: Vision, Hearing, Smell, Taste and Touch.

VISION: Walk in a pretty part of your neighborhood or take a short trip to the nearest beauty spot.  Look around at the nature all about you. If you are in a city go to the Art museum and look at beautiful painting. Sit in your garden or if you don’t have one, buy a flower and spend time looking at it and really seeing it’s beauty. If it’s evening time and too dark to see or if you don’t want to go out, light a candle and watch the flame dance or look at a book with gorgeous images.

HEARING: Listening to music is a wonderful way to self-soothe. Some people prefer the a CD of natural sounds of the ocean or a waterfall. Whatever you are listening to, be mindful, letting the sounds come and go.

SMELL: We all know that certain smells take us back to specific memories. Be aware of what smells bring you pleasure (without hunger or cravings) Notice all the different smells around you. Walk on grass just after it has rain, and breathe in the perfume a loved one wears or smell certain aromatherapy oils such as lavender which have a relaxing quality.  

TASTE: Self-soothing without bingeing doesn’t mean you have to stay away from food entirely. When you eat emotionally you probably gulp down the food without really tasting it. Without knowing it, the whole packet of cookies has gone! Use your taste buds and really taste what you are eating. Take minute bites and really chew the food, rolling it around your mouth before swallowing. Eat it slowly, savoring each bite. Drink a soothing drink like herbal tea or hot chocolate. Let the taste run over your tongue and slowly down your throat.

TOUCH: Take a bubble bath (maybe one with a soothing smell, there’s nothing wrong with combining more than one sense). Pet your dog or cat or cuddle a child. Put on an item of clothing that feels soft or smooth silky or perhaps you need the cuddly feel of your favorite over-sized cardigan. Wrap up in a furry blanket or sink into a bed with clean, crisp sheets. 

Which of these ideas jump out at you as things you would find soothing? Prepare ahead and stock up and make yourself a treasure trove of comforting things for next time you feel the need to eat emotionally.

Stressful day? It’s important to make time to stop and relax, not binge on junk food and then feel guilty and even worse about yourself.
Stressful day? It’s important to make time to stop and relax, not binge on junk food and then feel guilty and even worse about yourself.

 

To find out more about emotional eating and to download the free booklet Simple Steps To Overcome Emotional Eating (which includes questionnaires to find out what if you are an emotional eater and if yes, type of emotional eater you are) use the sign up form below the book.

Simple Steps To Overcome Emotional Eating

You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

For more info on emotional eating visit my Weight & Emotional Eating page and blog posts.

 

Dr. Sarah Allen has 20+ years experience and is recognized by clients, peers and other professionals for her ability to quickly help people get “unstuck” and move forward in their lives.

In her Northbrook office, in the North Suburbs of Chicago, or via telephone or online counseling she offers the most convenient way for you to access support and help.

If you have questions after reading this article or have any questions about how counseling can be useful to your particular circumstances please contact me at 847 791-7722 or on the form below.

    Dr. Allen's professional license only allows her to work with clients who live in IL & FL and unfortunately does not allow her to give personalized advice via email to people who are not her clients.

     

    Simple Ways To Relax

    by Dr. Sarah Allen
    separator

    If you have had a difficult day take some time to stop and relax. When we “go, go, go” then head straight to bed, our thoughts aren’t ready to stop and keeping our thoughts racing. Here are some good ways to slow down so your mind doesn’t keep you awake.

    • Have a warm bath (not hot) as this will help your body reach a temperature that’s ideal for rest.
    •  Writing “to do” lists for the next day can organize your thoughts and clear your mind of any worrying thoughts that pop in to your head (more about that later…)
    • Relaxation exercises, such as light yoga stretches, help to relax the muscles. Don’t exercise vigorously though, as it will have the opposite effect.
    • Relaxation CDs can help as they use a hypnotic voice to guide you through muscle relaxation and soothing music and sound effects to relax your brain.
    • Watching TV or any computer or phone screen keeps the brain engaged and active so it is harder to fall asleep. It is better to read a book or listen to the radio as that relaxes the mind by distracting it from the present worries.

    I hope you find these 5 tips useful. If you often feel stressed and would like to read more about ways to improve your mood please take a look at my free booklet below by entering your name and the email address you want the booklet sent to. I also have many articles on ways to improve your emotional well being on my blog which I hope you will also find helpful .

     SIMPLE STEPS TO IMPROVE YOUR MOOD ebook

    You've just been sent an email that contains a confirmation link. Check your SPAM/JUNK folder if you don't see it within a couple of minutes. In order to activate to receive your free booklet, click on the CONFIRM link and you will be sent a second email with the booklet. It may also be in your SPAM folder.

    Dr. Sarah Allen specializes in empowering women to live the life they want. She sees clients in her Northbrook office or via telephone or Skype sessions. Visit www.drsarahallen.com for more blog posts on a variety of issues relevant to women. She can also be reached at (847) 791-7722 or by the form below.

      Dr. Allen's professional license only allows her to work with clients who live in IL & FL and unfortunately does not allow her to give personalized advice via email to people who are not her clients.

      A Way To Lighten Your Mood

      by Dr. Sarah Allen

      You probably know John Cleese from Monthy Python or Fawlty Towers, he’s a funny man. He has done a documentary on the benefits of laughter yoga. I dare you to watch this and keep a straight face! Maybe we should start this up in at Dr. Sarah Allen Counseling Services here in Northbrook?

      Read the full article →

      Primary Sidebar

      Footer

      As featured in...

      sponsors
      Contact SarahDr. Sarah Allen
      • Facebook
      • Twitter
      • RSS
      • YoutubeYoutube
      • Linkedin
      • Instagram

      COPYRIGHT © 2023 DR. SARAH ALLEN, PSY.D., L.C.P.C. The information on this website is not intended to diagnose or treat any medical or psychological condition. If you are experiencing an emergency, please contact your doctor, go to the ER or call/text 998.

      SERVING ALL OF ILLINOIS, NORTHBROOK, CHICAGO & SURROUNDING COMMUNITIES INCL. ARLINGTON HEIGHTS, BUFFALO GROVE, DEERFIELD, DES PLAINES, EVANSTON, GLENCOE, GLENVIEW, HIGHLAND PARK, LAKE FOREST, LINCOLNSHIRE, MORTON GROVE, NORTHFIELD, RIVERWOODS, SKOKIE, VERNON HILLS, WHEELING, WILMETTE AND WINNETKA.