A trigger is any event, feeling, or situation in which you are tempted to eat automatically.

If you can recognize what triggers your automatic eating, you can put yourself in a good position to stop the triggers.

When Do You Eat Automatically?

The first step in recognizing your triggers is to think about the times when you eat automatically. Some common automatic eating triggers are:

·        Trigger Feelings: stressed, anxious, lonely, sad, depressed, hungry, happy, bored, tired, angry, hopeless, a lack of control in your life, unappreciated.

·        Trigger Events: party, sport, vacation, concert, funeral.

·        Trigger Situations: stressful, embarrassing, alone, watching TV, going to the movies, talking on the phone, doing homework, sitting at the computer, reading, visiting a relative, driving in your car.

·        Trigger Foods: candy, chocolate, ice cream, potato chips, pasta, fries.

Basically, it’s almost anywhere or anytime. J

A visit from parents is an automatic eating trigger situation for some people. If it is for you, then you know that when your parents are visiting, you are in a trigger situation and you need to be more vigilant.

Some people find breakfast a trigger situation. Mornings are hectic and the brain isn’t fully awake, and without thinking they will just grab a donut.

Other examples are buying a big bag of popcorn when you go to a movie, eating junk food while lying on the couch watching TV, eating candy while reading or studying, going to a party with lots of food begging to be wolfed down, worrying about an upcoming test or seeing a box of cookies on a table.

Sometimes you may not realize you haven eaten automatically until after you’ve finished. In these situations, trace back through your day to figure out what the trigger was. You can start to deal with your triggers once you know them.

How can you deal with your triggers? There are a few ways:

·        Avoid Trigger Situations. Discretion is often the better part of valor. Sometimes the best way to avoid automatic eating situations is to run away and save yourself. Don’t feel you have to be macho and tackle every trigger situation head-on. It’s up to you to figure out how extreme you need to be.

·        Dump Trigger Foods. Dump all the foods you know temp you to eat automatically. If it isn’t available, you can’t eat it. In a trigger situation, you’re one short mindless moment away from tearing open a bag of cookies or popping the lid off a big container of ice cream. Just get rid of all these items. For support, ask a friend to help you dump all your trigger foods. This idea dovetails nicely with creating your Home and Family Safe Zone.

·        Make a Special Effort to Eat Joyfully. You often feel compelled to eat in a trigger situation. In difficult situations, really focus on eating your food joyfully. Sometimes reconnecting to the physical feelings in your body can kick yourself out of automatic eating.

These suggestions can help with a many of your triggers, but not of all them. Sometimes you can’t avoid a trigger situation, sometimes trigger food surrounds you and you can’t help it and sometimes even eating joyfully won’t help. For those extra difficult situations, consider turning to the Lifeguarding strategy.