Most of us already know that overeating is linked to emotional hang-ups. But did you know that getting a handle on your feelings by jotting them down may help you lose those stubborn extra pounds? A recent study published in Psychological Science discovered that women who took part in a 15-minute writing exercise about their close relationships, music, or religion lost more weight than those who did not participate in the exercise.
Connecting with Emotions and Losing Weight
According to researchers, the weight loss difference observed in the participants could be attributed to the women feeling better about themselves after delving into and writing about what’s important to them. It seems that turning to writing when something was bothering them, instead of snacking, helped them manage their emotions more effectively.
Being aware of and recording their emotional state, thoughts, and triggers not only improved their emotional well-being but also led to weight loss. This discovery could open up new strategies for those looking to lose weight that go beyond conventional dieting and meal planning.
Researcher Christine Logel says, “My dream, and my research goal, is to get this [writing exercise] to the point where people can do it deliberately to benefit themselves. There’s certainly no harm in taking time to reflect on important values and working activities you value into your daily life.”
Steps to Indulge in Emotional Writing
If you want to follow the lead of those successful study participants, here are five steps to incorporate emotional writing into your daily routine and watch the pounds melt away:
- Start small. Begin with just a few minutes of daily journaling, focusing on what brings you comfort and the emotions you’re experiencing that day. Gradually increase the time you spend journaling.
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Dig deeper. Once you become comfortable with writing, explore issues that may affect your binge eating or emotional eating behavior, such as stressful situations, relationships, work pressure, or even past traumas.
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Identify triggers and patterns. As you write more, keep an eye out for recurring themes or situations that cause you to overeat. Recognizing those patterns can help you manage them or avoid them altogether.
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Create a plan. Develop strategies for dealing with emotions and triggers without turning to food. Positive coping mechanisms include meditation, exercise, and engaging in hobbies that bring you joy.
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Stay consistent. Consistently jotting down your feelings and thoughts in your journal can lead to long-term weight loss, as what you’re essentially doing is swapping an unhealthy emotional coping mechanism for a healthy one.
Supporting Evidence
Other studies have demonstrated the benefits of expressive writing in various areas of life. A 2013 article from the American Psychological Association reports that expressive writing can help those suffering from trauma, anxiety, and even chronic illnesses like asthma and rheumatoid arthritis. Dr. James Pennebaker, a pioneer in the field of expressive writing, suggests that his subjects experienced fewer visits to the doctor and improved immune function, in addition to overall emotional health improvements.
In a 2011 study by the Journal of Advanced Nursingdiscusses how nurses who wrote about their stressful experiences saw improvements in their overall mental and physical health, leading to better job performance and greater personal satisfaction.
Enlisting Support
Though emotional writing may be a useful tool, it may not guarantee weight loss or a healthier lifestyle on its own. Remember to seek support from friends, family, professionals, or online communities during your weight loss journey. Sometimes a listening ear or a word of encouragement can make a world of difference.
Whether you’re just starting your weight loss journey or looking to maintain a healthy lifestyle, considering incorporating expressive writing into your daily routine. It can help you process and understand your emotions, gain new insights, and help you make better decisions in life – including your relationship with food.
