In this episode of Emotional Eating with Marilyn, the host discusses the connection between emotional eating and mood changes during darker days, particularly in winter. Marilyn emphasizes the importance of acceptance and understanding that it's normal to feel low sometimes. She provides practical tips for managing mood, such as embracing the winter season, nurturing social connections, and spending time outdoors. The episode aims to empower listeners to cope with emotional eating and improve their emotional well-being during challenging times. Chapters

00:00 Understanding Emotional Eating and Lower Mood

03:09 Practical Strategies for Managing Mood

06:21 Social Connections and Their Impact on Mood

11:06 Seasonal Adjustments and Self-Care Practices

Where to Find me

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In this episode of Emotional Eating with Marilyn, the host discusses the common behavior of eating in secret and the underlying emotions that drive this behavior, particularly shame. Marilyn emphasizes that many people engage in secret eating as a coping mechanism and that it is important to break the taboo surrounding this topic. She provides insights into why individuals may feel uncomfortable eating in front of others and offers tips for overcoming these feelings, ultimately encouraging listeners to embrace their authentic selves and find healthier coping mechanisms.

Keywords

emotional eating, secret eating, shame, coping mechanisms, binge eating, self-discovery, food guilt, eating habits, mental health, personal growth

Chapters

00:00 Understanding & accepting Secret Eating

08:35 The Role of Shame in Eating Habits

13:11Breaking the Cycle of Emotional Eating

Where to Find me

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https://linktr.ee/marilynrafih

In this episode of Emotional Eating with Marilyn, the host delves into the critical distinction between physical hunger and emotional hunger. Marilyn explains how societal influences and personal experiences can lead to a disconnection from our natural hunger cues. She emphasizes the importance of recognizing and respecting physical hunger as a biological need, while also addressing the emotional aspects that drive us to eat when we are not truly hungry. The episode provides practical tips for listeners to reconnect with their bodies, understand their emotional needs, and develop healthier eating habits.

Keywords:

emotional eating, physical hunger, emotional hunger, self-awareness, coping mechanisms, mindfulness, hunger cues, emotional needs, eating habits, psychological factors.

Chapters

00:00 Introduction to Emotional Eating

01:04 Understanding Physical Hunger

03:51 The Impact of Emotional Factors on Hunger

06:27 Distinguishing Between Physical and Emotional Hunger

09:10 Addressing Emotional Needs

12:02 Conclusion and Reflection

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In this episode of Emotional Eating with Marilyn, the host delves into the unconscious reasons behind emotional eating and the challenges of weight loss. Marilyn discusses the concept of self-sabotage, exploring how individuals may unconsciously resist weight loss due to fears, beliefs, and protective mechanisms.

She emphasizes the importance of understanding these underlying factors and encourages listeners to approach their emotional eating with compassion and curiosity, ultimately guiding them towards healthier relationships with food and their bodies.

Chapters

00:00 Intro & Understanding Emotional Eating and Weight Loss Challenges

02:45 The Concept of Self-Sabotage in Weight Loss

05:09 Unconscious Reasons for Holding onto Weight

08:09 Exploring Identity and Emotional Connections to Food

11:00 Engaging with Your Unconscious Mind

13:52 Transforming Negative Parts into Positive Change

17:02 Building Compassion and New Tools for Change

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In this episode of Emotional Eating with Marilyn, the host discusses the impact of attachment styles on emotional eating. She explains the four main attachment styles: secure, anxious, avoidant, and disorganized, and how they influence our relationships and emotional responses. Marilyn emphasizes the importance of understanding one's attachment style to improve relationships and reduce emotional eating. She provides insights into the dynamics between anxious and avoidant individuals and offers strategies for managing emotional eating by recognizing and addressing underlying feelings.

Takeaways

• Understanding attachment styles can help improve relationships.
• Emotional eating is often a response to unmet emotional needs.
• Anxious individuals seek constant reassurance from others.
• Avoidant individuals prefer solitude and may fear closeness.
• The anxious-avoidant dynamic can create a cycle of conflict.
• Childhood experiences shape our attachment styles in adulthood.
• Recognizing patterns in relationships can lead to healthier choices.
• It takes time and practice to change emotional eating habits.
• Feeling emotions without resorting to food is a key strategy.
• Self-awareness is essential for personal growth and healing.

Chapters

00:00 Understanding Attachment Styles and Emotional Eating

04:48 Exploring Anxious Attachment Style

09:51 The Avoidant Attachment Style

13:17 The Anxious-Avoidant Dynamic

15:22 Healing Through Awareness and Practice

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My take on the Viral Tiktok Challenge called the Winter Arc Challenge+ crucial things to think of in the context of emotional eating!!

In this episode, Marilyn Rafih discusses the viral Winter Arc Challenge from TikTok, emphasizing the importance of self-awareness and caution when approaching self-improvement goals. She provides insights on how to tailor the challenge to individual needs, the significance of emotional well-being, and the long-term vision for personal growth beyond the immediate New Year resolutions.

Takeaways

• The Winter Arc Challenge is about self-improvement during the colder months.
• Caution is advised for those with a complicated relationship with food.
• It's important to approach challenges from a place of self-love, not self-hate.
• Tailor your goals to your own physical and mental state.
• Consider the long-term impact of your actions beyond January.
• Emotional eating can be triggered by stress and challenges in life.
• Bravery is required to start new challenges, even if you might fail at first.
• Focus on feelings rather than just quantifiable results.
• Social connections can help combat seasonal affective disorder.
• Think about your future self and what you want to achieve in the long run.

• Self-Improvement in the Cold Months
• Long-Term Growth Beyond New Year Resolutions

• "I really like the concept of winter arc."
• "Be cautious with the winter arc challenge."
• "Are you brave enough to start something new?"

Chapters

00:00 Introduction to Emotional Eating and Winter Arc Challenge

05:18 Cautions for the Winter Arc Challenge

07:47 Embracing the Challenge: When to Go Full Speed

08:44 Tailoring Your Approach to the Challenge

14:16 Long-Term Vision: Beyond January 2025

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In this episode of Emotional Eating with Marilyn, I discuss the emotional triggers that lead to eating in the workplace. I emphasize the importance of understanding and processing emotions rather than avoiding them. She provides examples of common workplace situations that can trigger emotional eating and offers a structured approach to identifying feelings and learning from them. The conversation also highlights the significance of building resilience and developing alternative coping strategies to manage emotional responses effectively.

Takeaways

• Understanding what triggers emotional eating at work is crucial.
• It's important to feel emotions rather than avoid them.
• Bouncing back quickly from emotional triggers is key.
• Common triggers include not being invited to meetings and receiving triggering emails.
• Identifying the situation and your feelings about it is the first step.
• Feelings can be subjective and vary from person to person.
• Past experiences can influence how we react to current situations.
• Developing a language for emotions can help in identifying them.
• Physical sensations can guide us in understanding our emotions.
• Building alternative coping strategies is essential for emotional resilience.

Chapters

00:00 Intro & Understanding Emotional Triggers at Work

04:16 Identifying Situations That Lead to Emotional Eating

09:01 The Role of Emotions in Workplace Dynamics

13:52 Building Resilience and Alternative Coping Strategies

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In this episode of Emotional Eating with Marilyn, the host discusses the trending concept of the dopamine menu and its impact on emotional eating.

Marilyn explains how dopamine influences cravings and emotional responses, the misinformation surrounding serotonin and dopamine on social media, and how to create a healthy dopamine menu alongside a serotonin menu to promote emotional wellbeing. The conversation emphasizes the importance of understanding these concepts to reduce emotional eating and improve mental health.

00:00 Intro & Understanding the Dopamine Menu

06:32 The Misinformation on Social Media

10:25 Building a Healthy Dopamine Menu

14:41 The Serotonin Menu for Emotional Wellbeing

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