The Power of Distancing: A Technique to Change Emotional Eating Habits

One key aspect of emotional eating is understanding and managing the concept of emotion regulation, which involves recognizing and controlling emotions. Our ability to regulate emotions can vary, and some individuals struggle with emotional eating when faced with negative emotions. By practicing a technique called decentering or distancing, individuals can create some mental and emotional space to observe their thoughts and feelings without getting entangled in them. Visualization exercises such as the bus driver analogy and the waves on the ocean metaphor help individuals develop an attitude of curiosity and detachment towards their thoughts and feelings. By noticing them without judgment and anchoring attention on the breath, individuals can gradually develop the skill to respond to emotional cues in a more conscious and thoughtful manner. This practice of distancing can provide individuals with a choice in how they react to their emotions, allowing them to manage emotional eating more effectively.