Do you find yourself wandering to the kitchen late at night, not out of hunger, but out of an attempt to quiet your buzzing mind?

You're not alone.

This phenomenon, where anxiety drives us to seek comfort in food, is a common scenario. But what if I told you there's a way to break this cycle?

It involves a simple yet powerful tool that I use with my clients: the "Circle Back" method.

Keep reading to find out what it is and how to use it!

Understanding the Anxiety-Eating Loop

Late at night, when the world quiets down, our minds often do the opposite.

Anxiety creeps in, and suddenly, every concern feels monumental.

It's during these moments that we might find ourselves opening the fridge or pantry, searching for something to soothe our unease.

But this is merely a temporary fix.

The root of the issue lies within our brain's wiring, specifically in the prefrontal cortex.

The Role of the Prefrontal Cortex

The prefrontal cortex is the thinking part of our brain.

It's responsible for decision-making, problem-solving, and regulating our emotions. However, by the end of the day, it's exhausted.

This tiredness makes it challenging for the prefrontal cortex to perform its duties effectively, leading to difficulty in managing emotional responses, a tendency to catastrophize and eating in an attempt to numb, distract or avoid how we are feeling.

The Circle Back Tool: A Nighttime Game-Changer

Imagine it's 11:30 PM. You're watching TV before bed when a wave of anxiety washes over you.

The project deadline at work, the awkward conversation you had with a friend, the mounting bills—all swirling into a perfect storm of worry.

Instinctively, you think about heading to the kitchen. A snack might offer temporary relief, but deep down, you know it's not the solution.

Enter the Circle Back tool. 

Instead of letting your anxiety take you away, you tell yourself, "I'll circle back to these worries tomorrow at 10 AM."

You jot down a quick note or set a reminder on your phone, a simple action that signals to your brain: that these concerns are acknowledged, but they'll be dealt with at a more appropriate time.

Why does this simple commitment work wonders? 

It's all thanks to the unsung hero of your brain: the prefrontal cortex.

This area, responsible for decision-making, problem-solving, and impulse control, is running on empty by the end of the day.

Asking it to deal with complex emotions or to make rational decisions late at night is like asking a tired child to solve a math problem—it's possible, but the process is fraught with frustration and errors.

By choosing to "circle back," you give your prefrontal cortex the rest it desperately needs. Like a diligent worker after a good night's sleep, it returns to duty the next morning refreshed, sharp, and capable.

With its full capacity restored, it can process emotions, dissect problems, and devise strategies far more effectively than it could amidst the fog of fatigue.

This tool is more than a temporary fix; it's a testament to working with your body, not against it.

By understanding and respecting the natural rhythms and limitations of your brain, you empower yourself to manage anxiety in a healthy, constructive way.

And as you master this technique, you'll find that not only do you navigate nighttime anxiety more adeptly, but you also cultivate a more harmonious relationship with food—and yourself.

In embracing the Circle Back tool, you're taking a vital step towards healing your relationship with food and your body.

Ready to delve deeper into this journey? I invite you to book your E.A.T Strategy Call.

Together, we'll explore powerful strategies to transform your approach to food and body image using a science-based approach, empowering you to find peace and balance once and for all.

Click here to start your journey!