The first step to solving a problem is to clearly identify it. After your bariatric surgery, keep a food journal. In addition to keeping track of what you eat and when, write down how you’re feeling at the time. Do you notice that you tend to eat when you’re stressed? Are you eating a lot when you’re lonely or bored or sad? Using a food journal can help you recognize the patterns of emotional eating and specifically identify which emotions cause you to eat.

Once you’ve identified why you’re eating, the next step is to find an alternative to food for dealing with your emotions. The healthy alternative that is right for you will depend, in part, on which emotions you’re experiencing.

• If you’re lonely, consider picking up the phone to reconnect with an old friend or attending a bariatric surgery support group to meet other people who can help you.
• If you’re stressed, experiment with deep breathing techniques or meditation exercises. Plain walking will also assist in dealing with stress or depression.
• If you’re depressed, try writing about your feelings or talking to a professional about ongoing depression.
• If you’re bored, make a list of activities that you might enjoy that don’t involve food, like reading a book or going for a walk. Get back to hobbies, such as puzzles, airplane models, stamp collection, etc.

You may find that practicing deep breathing or addressing your emotions on your own aren’t enough. If you’re struggling to deal with unresolved anger, anxiety or depression, consider enlisting the help of a counselor, support group or medical professional experienced with bariatric surgery patients to help you tackle any underlying issues. Remember, you are not alone. There is a group of people that probably has experienced or understands the same things you are going through.