Emotional Eating Toolkit: Creating a Comfort Box

We all have bad days (heck, even weeks!) where we feel drained, angry, or even upset most of the time. If this comes up for you, it is time to create a comfort box. This can be a great resource to build yourself back up when you’re feeling low.

Here’s how to do it:

The next time you’re feeling in a good place, put together a physical box or digital list that has things that bring you comfort when your mood is low. You can include:

• A playlist or movie that lifts you up (or helps you cry). This could be either to pump up your energy or create an emotional release. It can sometimes be difficult to allow ourselves to cry when we’ve been holding it together for so long; we often judge ourselves less when we’re crying over a fictional character.
• A candle you’ve always wanted to burn or a face mask you’re wanted to try. Often, we keep certain things for a “special occasion”, but why wait! Being able to indulge in little luxuries might just give you the small boost you’re looking for (instead of using food to do so).
• A few of your favourite tea bags or hot chocolate. You can then make a ritual of boiling the water, steeping the tea, and taking some deep breaths in the steam. Bonus if you use your favourite mug!
• Some inspirational quotes or mantras (ex: “I am safe”, “I am worthy”, “It is ok to feel this way”, “this feeling is temporary and will pass”, etc.). Get creative: draw your own using colour pencils or go digital and make a Pinterest board or Canva template!
• Some journal prompts to help you get your feelings out on paper. This can be either to focus your attention (ex: How am I feeling? Where do I feel this emotion in my body?) or reroute your thoughts (ex: What is something I felt went right this week? What are two everyday things I am thankful for?).
• A few photos of your favourite places or locations you’d like to visit. This can be a great way to remind yourself that you have had some good times in the past and that there can be adventures to look forward to in the future.
• A list of people you feel comfortable to reach out to. This can be in-person, with a phone call, or even by text or email—do what feels comfortable to you!

If you feel up to it, you can create themed boxes or lists for your unique needs. For example, soothing resources specifically for rising anxiety or something strong for when you need to feel powerful to set a boundary—there is no wrong way to go about this!

And remember: the more you are able to meet your needs like giving yourself comfort, a quiet moment, or a good cry, the less often you’ll reach for food to fill those needs.

💛 Your peace awaits.