Emotional Eating During Darker Days: 7 Tips to Navigates the Winter Blues

In this episode I describe what lies beneath stress eating and how to reduce it

Summary: In this episode of Emotional Eating with Marilyn, clinical psychologist Albert Moukayeber discusses the complexities of emotional eating, exploring it as a coping mechanism influenced by cultural factors. He emphasizes the importance of understanding the primary and secondary causes of emotional eating, the societal pressures of perfectionism, and the need for community support. Albert also delves into the concept of rewiring the brain, the significance of body awareness through the nine senses, and the acceptance of anxious thoughts. The conversation concludes with insights on navigating toxic relationships and the importance of being available for others. Chapters 00:00 Guest Introduction 01:24 Guest's Opinion on Emotional Eating as a Coping Mechanism 05:21 Cultural Influences on Eating Habits 10:14 The Pressure of Perfection and Anxiety 12:01 Updating Beliefs and Managing Anxiety 17:15 The Science of Learning vs. Rewiring the Brain 23:28 Accepting Reality and Community Support 26:35 The Diet Dilemma: Chasing Solutions 27:14 Understanding Emotional Eating and the Body Connection 28:50 The Nine Senses: A New Perspective 30:22 Compulsions and Autopilot: The Emotional Eating Cycle 31:16 Accepting Uncertainty: Navigating Anxious Thoughts 36:30 The Importance of Community and Support 42:51 Navigating Toxic Relationships: Boundaries and Acceptance You can find my details here: https://linktr.ee/marilynrafih Including where to buy The Positive Journal on Emotional Eating, how to get coaching sessions with me and my social media accounts

You can find my details here: https://linktr.ee/marilynrafih Including where to buy The Positive Journal on Emotional Eating, how to get coaching sessions with me and my social media accounts

In this episode of Emotional Eating with Marilyn, the focus is on practicing self-respect during family gatherings, especially around the holidays. Marilyn discusses the importance of understanding self-respect in relation to self-love, self-esteem, and self-confidence. She emphasizes the need to identify personal needs and boundaries to avoid emotional eating triggered by family dynamics. The conversation also covers the significance of non-negotiables and how to assert them without feeling guilty. Marilyn concludes by highlighting that eating out of obligation is not a sign of love, but rather a lack of self-respect, and encourages listeners to practice self-respect with food and in their interactions with others. Chapters 00:00 Introduction to Self-Respect During Festive Gatherings 01:16 Understanding Self-Respect and Its Components 03:31 The Importance of Self-Respect in Family Gatherings 05:03 Identifying Personal Needs for Better Self-Respect 08:50 Establishing Boundaries: The Key to Self-Respect 12:58 The Importance of Repeating Boundaries 17:49 Self-Respect and Food: Understanding Emotional Eating 21:07 Summary and Key Takeaways Otherwise, you can follow me on social media and get my journal here https://linktr.ee/marilynrafih

In this episode of Emotional Eating, Marilyn Rafih and John Ford delve into the complexities of managing difficult conversations, particularly in family settings. They explore how unresolved emotional issues can trigger emotional eating and provide practical tools for navigating challenging interactions. The discussion emphasizes the importance of communication skills, understanding emotional triggers, and the impact of cultural and gender dynamics on interpersonal communication. Listeners are encouraged to prepare for difficult conversations and to approach them with empathy and understanding. Chapters 00:00 Navigating Difficult Conversations 06:09 Understanding Emotional Triggers in Family Settings 12:43 Tools for Managing Challenging Interactions 20:20 Healing Through Communication and Self-Reflection 24:34 Navigating Personal Growth and Communication Skills 29:52 Responding to Unkind Comments with Grace 32:09 Understanding Difficult Conversations35:50Cultural and Gender Influences on Emotional Expression 40:04 Preparing for Difficult Family Conversations46:16The Importance of Acknowledging Needs in Communication For John Ford's empathy set, it's here https://www.empathyset.com/ Otherwise, you can follow me on social media and get my journal here https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the connection between emotional eating and mood changes during darker days, particularly in winter. Marilyn emphasizes the importance of acceptance and understanding that it's normal to feel low sometimes. She provides practical tips for managing mood, such as embracing the winter season, nurturing social connections, and spending time outdoors. The episode aims to empower listeners to cope with emotional eating and improve their emotional well-being during challenging times. Chapters 00:00 Understanding Emotional Eating and Lower Mood 03:09 Practical Strategies for Managing Mood 06:21 Social Connections and Their Impact on Mood 11:06 Seasonal Adjustments and Self-Care Practices Where to Find me Follow me on social media and get my journal here: https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the common behavior of eating in secret and the underlying emotions that drive this behavior, particularly shame. Marilyn emphasizes that many people engage in secret eating as a coping mechanism and that it is important to break the taboo surrounding this topic. She provides insights into why individuals may feel uncomfortable eating in front of others and offers tips for overcoming these feelings, ultimately encouraging listeners to embrace their authentic selves and find healthier coping mechanisms.Keywordsemotional eating, secret eating, shame, coping mechanisms, binge eating, self-discovery, food guilt, eating habits, mental health, personal growthChapters00:00 Understanding & accepting Secret Eating08:35 The Role of Shame in Eating Habits13:11Breaking the Cycle of Emotional EatingWhere to Find meFollow me on social media and get my journal here:https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host delves into the critical distinction between physical hunger and emotional hunger. Marilyn explains how societal influences and personal experiences can lead to a disconnection from our natural hunger cues. She emphasizes the importance of recognizing and respecting physical hunger as a biological need, while also addressing the emotional aspects that drive us to eat when we are not truly hungry. The episode provides practical tips for listeners to reconnect with their bodies, understand their emotional needs, and develop healthier eating habits. Keywords: emotional eating, physical hunger, emotional hunger, self-awareness, coping mechanisms, mindfulness, hunger cues, emotional needs, eating habits, psychological factors. Chapters 00:00 Introduction to Emotional Eating 01:04 Understanding Physical Hunger 03:51 The Impact of Emotional Factors on Hunger 06:27 Distinguishing Between Physical and Emotional Hunger 09:10 Addressing Emotional Needs 12:02 Conclusion and Reflection Follow me on social media and get my journal here: https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host delves into the unconscious reasons behind emotional eating and the challenges of weight loss. Marilyn discusses the concept of self-sabotage, exploring how individuals may unconsciously resist weight loss due to fears, beliefs, and protective mechanisms. She emphasizes the importance of understanding these underlying factors and encourages listeners to approach their emotional eating with compassion and curiosity, ultimately guiding them towards healthier relationships with food and their bodies. Chapters 00:00 Intro & Understanding Emotional Eating and Weight Loss Challenges 02:45 The Concept of Self-Sabotage in Weight Loss 05:09 Unconscious Reasons for Holding onto Weight 08:09 Exploring Identity and Emotional Connections to Food 11:00 Engaging with Your Unconscious Mind 13:52 Transforming Negative Parts into Positive Change 17:02 Building Compassion and New Tools for Change Follow me on social media and get my journal here: https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host discusses the impact of attachment styles on emotional eating. She explains the four main attachment styles: secure, anxious, avoidant, and disorganized, and how they influence our relationships and emotional responses. Marilyn emphasizes the importance of understanding one's attachment style to improve relationships and reduce emotional eating. She provides insights into the dynamics between anxious and avoidant individuals and offers strategies for managing emotional eating by recognizing and addressing underlying feelings. Takeaways Understanding attachment styles can help improve relationships. Emotional eating is often a response to unmet emotional needs. Anxious individuals seek constant reassurance from others. Avoidant individuals prefer solitude and may fear closeness. The anxious-avoidant dynamic can create a cycle of conflict. Childhood experiences shape our attachment styles in adulthood. Recognizing patterns in relationships can lead to healthier choices. It takes time and practice to change emotional eating habits. Feeling emotions without resorting to food is a key strategy. Self-awareness is essential for personal growth and healing. Chapters 00:00 Understanding Attachment Styles and Emotional Eating 04:48 Exploring Anxious Attachment Style 09:51 The Avoidant Attachment Style 13:17 The Anxious-Avoidant Dynamic 15:22 Healing Through Awareness and Practice Follow me on social media and get my journal here: https://linktr.ee/marilynrafih