Eating with Awareness

ABC of Mental Health

Author

Shiromi Chaturvedi
February 20, 2025

Hello! Welcome to another edition of the ABC of Mental Health, your partner in the journey to better mental health—one newsletter at a time. This week’s theme is Eating with Awareness, a practice that transforms our relationship with food by fostering mindfulness, self-compassion, and enjoyment on account of it being National Eating Disorders Awareness Week. We bring this to your inbox this Thursday to encourage a more intentional approach to eating and nourishment.

One relevant recommendation:

Pause Before You Eat: Before taking your first bite, take a moment to check in with yourself. Are you eating out of hunger, boredom, stress, or habit? Practising this small pause helps build awareness of your body’s true needs and fosters a more conscious relationship with food.

Two Quotes on Eating with Awareness:

Geneen Roth, author and pioneer in mindful eating, highlights the emotional connection to food:

“The way you eat is inseparable from your core beliefs about being alive. If you focus only on what you should and shouldn’t eat, you bypass the real issues—your emotions, your self-worth, and your ability to be present in your own life.”

Dr. Jan Chozen Bays, physician and author of Mindful Eating, explains the power of bringing full awareness to our meals:

“Mindful eating is about noticing our thoughts, emotions, and physical sensations while eating. It’s not about restriction or rules, but about cultivating an intimate, respectful relationship with our food—one that acknowledges hunger, taste, satiety, and gratitude.”

Three TherapyShorts from TST

  1. Reclaiming Pleasure in Eating: Diet culture often disconnects us from the joy of food by labeling foods as “good” or “bad.” Instead of eating with guilt, try savoring each bite with curiosity. For instance, if you love chocolate, allow yourself to fully experience its taste and texture without judgment. Giving yourself permission to enjoy food fosters a healthier and more balanced mindset.

  2. Listening to Your Body’s Cues: Many of us eat on autopilot, ignoring hunger or fullness signals. A helpful practice is the “Hunger-Fullness Scale” (from 1 = ravenous to 10 = uncomfortably full). Before eating, ask yourself: Where am I on this scale? If you’re at a 4 or 5, it’s likely a good time to eat; if you’re at an 8 or 9, consider pausing to check if you’re still hungry. This practice strengthens trust in your body’s wisdom.

  3. Challenging Emotional Eating Patterns: Food can be comforting, but if it’s your primary coping mechanism for stress or emotions, exploring other self-soothing strategies can be valuable. Next time you find yourself reaching for snacks when feeling anxious, try journaling, taking a walk, or engaging in a grounding exercise. Over time, this builds emotional resilience while maintaining a nourishing relationship with food.

A QUESTION?

What’s one mindful eating practice you’d like to try?Vote here!

Last week, we asked you What kind of love are you celebrating this week and the responses were… (drumroll please) 

Love and light,

The Social Therapist

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