Every once in a while, usually in the evening after a stressful day, when I am about to open the fridge, I imagine I’m on a terrible game show I’ve called “Hungry, Thirsty or Bored?” The idea being, am I actually hungry or am I poking around the kitchen for some other reason?

This gives me pause to look over my food log and see if I actually ate enough food. While I’m reflecting on the day’s food intake, I can also see if I have had enough to drink. Sometimes, people confuse thirst for hunger. If you find you are craving foods with a high moisture content, it could be that you are slightly dehydrated, not hungry.

However, since I track my food I know that I get enough to eat. I’m not starving. More often than not I’m bored… or stressed…or tired and just want some kind of distraction. Those distractions never come in the form of kale, it’s the progress derailing “sometimes foods” that my brain is pushing me towards; the stuff full of sugar and likely fat. I’ve played this game a lot! It took me a while to realize what was going on. Through some work, I’ve learned to recognize what is going on and now have tools to resist the temptation to eat out of boredom and stress. It’s not always easy, and I don’t always “win” by stepping away from the fridge, but when I do, I feel like I’ve hit the jackpot! I’ve also learned that the more I apply those tools, the easier it is to recognize when my emotions are driving my choices, not any actual need for food.

I know this is a struggle that many people face. Trust that you aren’t alone and that there are tools that can help! Here are some things that can help you from being a repeat contestant on “Hungry, Thirsty or Bored.”

-Track your food: Seeing how much you did (or didn’t) eat can help you make a more informed decision.

-Pay Attention to Your Feelings and Thoughts: Recognizing that you are stressed can help you to spot food choices made out of emotion and not health.

-Dump Your Junk (at least for a little while): If you are trying to curb emotionally fueled food choices, not having temptation in the house will help set you up for success.

If you are looking for more personalized help, I offer a free 30-minute consultation.