A study found that mindfulness techniques, including the use of mantras, contributed to a significant reduction in binge eating. Let's delve into the details.

We've all been there - you're feeling stressed, anxious, bored or emotionally drained and that urge to eat kicks in hard. Maybe you're craving salty chips, a pint of ice cream or some other comforting food. But if you take a moment, you realize you're not actually physically hungry. This is emotional eating rearing its ugly head.

Emotional eating provides temporary relief but leaves us feeling guilty, bloated and caught in an unhealthy cycle. The good news is, we can break that cycle by building a powerful coping tool into our lives - the use of mantras.

A mantra is simply a positive phrase or affirmation that you recite during moments of distress or temptation. Mantras are calming, refocusing and amazingly effective for managing cravings and avoiding mindless eating when you're not actually hungry.

Here's how to make mantras work for you: First, get clear on your WHY - your motivation for wanting to stop emotional eating. Common motivators are feeling better mentally and physically or setting a good example for loved ones. My mantra, for example, is "I choose to nourish myself with patience and self-love."

Once you've crafted your personal mantra, write it down everywhere - on sticky notes for your bathroom mirror, fridge, computer, etc. When you feel that emotional eating urge creep in, stop, take a few deep breaths and recite your mantra slowly and purposefully.

The simple act of pausing and refocusing your mind on your bigger WHY can be incredibly powerful for managing cravings and stopping emotional eating in its tracks. You can combine mantras with other strategies too like going for a walk, calling a friend or doing some other activity to redirect your energy.

Mantras are highly personal, so craft one that resonates with you. Maybe yours is "I am stronger than this craving" or "Feelings aren't emergencies - this will pass." Say it out loud, in your head, however works best.

Be patient as mantras take practice to really ingrain the new thought pattern. But stick with it! Having this positive tool in your back pocket can be a gamechanger for avoiding mindless eating, managing difficult emotions through healthier outlets and staying motivated on your journey.

If you struggle with emotional eating, I encourage you to give mantras a try starting today. Choose, craft and start reciting a short, powerful phrase that resonates with your WHY. When you feel tempted to emotionally eat, recite your mantra to pause, regain control and make the healthier choice instead.

You've got this! We're building mindfulness, self-love and the resilience to create a healthier relationship with food and ourselves, one mantra at a time.