Grab Your Journal! How to Meet Your Own Needs

Chances are, if you’re an emotional eater you put your own needs on the back burner. That might be because you aim to take care of others or you feel you have to show up perfectly every time. But stuffing down what you need to feel your best is a recipe for those unmet feelings to come up with your relationship with food.

We often hear from clients here at the Centre for Emotional Eating that they don’t know how to identify their needs, less alone meet them. And that is ok! It takes time to get to know yourself when you’ve been using food to hide behind. Plus, what lights you up can change over time, so don’t feel bad if something that used to work for you doesn’t anymore—we are constantly growing and learning!

Here are some journal prompts to get you thinking about what your needs are and how to meet them. Start by finding some time to sit with yourself. If this seems impossible to you, feel free to journal in chunks of time: answer a question quickly then think about it until you can come back to it and work on it a bit more.

• Ask yourself, what emotions are coming up for me? Here are some ideas: stressed, overwhelmed, exhausted, sad, depressed, anxious, worried, drained, lonely, bored—there is no wrong answer! At first you might find it scary to try and identify what’s going on in your body and mind, but you’ll know when you hit the feeling because it will actually make you feel relieved because you’ve identified and acknowledged what is truly going on with you.
• Next, consider what might help diffuse the intensity of what you’re feeling. If you’re overwhelmed, do you need to speak up to (your boss, your partner, etc.) and get support? How can you show yourself comfort? Try getting in your soft pajamas earlier in the evening and reading a book. How will you know when you’ve found something that works for you? It will feel good, like a release, giving you a sense of calm!

In your journal or the notes app on your phone, keep a running list of the things and actions that meet your needs. This way you can refer to it whenever you need it.

Keep trying this formula (identify, then taking action) until it feels easier to listen to yourself. The more you’re able to identify your needs and then meet them, the less you’ll constantly turn to food.

💛 Your peace awaits.