The Food & Mood Journal is a great tool for you to track not only what you are eating, but also how you are feeling when you eat. Emotional eating is hard to control if you don’t know how or you don’t even know you are doing it! The Food and Mood Journal is designed to make you stop, think, and most importantly be mindful of what and how you are eating and feeling.
You can save your journal pages and take them with you when you see your clinical specialists (dietician, psychologist, GP, surgeon etc.). They will then be able to help you to make the changes you need to curb emotional eating.
I myself have been an emotional eater most of my life – it is so easy to eat our emotions! But the pain and guilt we feel from giving into those emotions often results in even more eating…..hence the up and down roller coaster of bad eating!
Thing to note in the journal….
- Time – when did you eat
- Hunger rating, before & after – did it change?
- Food – what did you eat (or drink), it’s important to write it all down
- Place – where were you eating? In a restaurant? In front of the TV? With family/friends or alone.
- Mood – the most important one! Are you angry? Sad? Bored? Tired? Lonely?
- Date – so you can see changes over time.
It’s important to write it ALL down and be 100% truthful, you are only cheating yourself if you don’t. Having an honest account of your food and mood will help you to identify trends in your eating habits, so that you can begin to take control and make changes to the way you react to your emotions and your relationship with food. Take the journal pages to your doctor or clinician for their review if you feel you need extra support with this.