3 Tips on Emotional Eating while you Shelter-in-Place

This past week has been a whirlwind for all of us, to say the least. Many of us are staying home to help prevent the spread of this pandemic. It's something we've never experienced in the past -- the extent of self quarantine, financial uncertainty, and just being stuck at home. I'm sure you are experiencing strong emotions and your eating may be affected.

Increased incidences of stress/emotional eating.

We have more food than ever stocked up in the home.

You're tempted by food that's available only steps away.

I'm offering 3 tips today on how to manage Emotional Eating. This is a perfect opportunity to practice Intuitive Eating.


If you are working from home, you may find it more difficult to find work-life balance. Creating a schedule and routine is the first step. If your work and personal life is a blur, you probably procrastinate, snack more, and feel anxious. I know how that is from personal experience.

Set your work hours, change into real clothes, have clear meal times (not eating at your desk while you check your email), and go to bed on time. Just doing this can drastically help you.

Yes, intuitive eating is not just about your meals. It's how you live your day to day.


Take pauses. If you catch yourself with lots of feels, or heading for the pantry for yet another snack, take this opportunity to practice managing your emotions. When you are experiencing emotions that are uncomfortable, you're likely going to want to fill the void or distract your feelings.

Sound familiar? So the next time you notice that you're uncomfortable....PAUSE.

Check in with yourself and acknowledge what feelings you're feeling. It's OK if you're not able to pinpoint exactly or know what's causing it. Allow yourself to be uncomfortable.

Then ask yourself, am I actually hungry? Why am I reaching for a snack? If you find that you are indeed hungry, then go for it. But if you're just looking for a way to mask your emotions, let's take a step back. Close your eyes and breathe. Release your emotions. Even if you end up eating after a few minutes, you've taken time to communicate with your body. You may also need to simply reset. Take a walk, get a breath of fresh air, do something else - something small like washing dishes or tidying your desk. You can also try a short meditation. I offer a free 5 minute meditation on managing emotions - if you sign up for my newsletter you will receive it in your inbox!


Prepare a nice meal for yourself. This is a great way to practice self-care, creativity, and mindfulness. When you're home all day, having a nice meal is a real treat. Use the ingredients that you have and find a recipe that looks inviting. Make this a mindful experience. Having a satisfying meal is crucial to intuitive eating!

Self-care is not just about staying physically healthy but also taking care of your emotional needs. In times like this, it is especially important to practice mindfulness.

Join my Intuitive Eating Support Group at for further tips, support, and inspiration!

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