How an Emotional Eating Coach Handles a Bad Day

We all have bad days. No matter how much inner work we’ve done, how many tools we have in our self-care toolbox, or how much progress we’ve made, rough days still happen. Today, I’m sharing one of mine.

Last night, I ate too much sugar and salt. I didn’t binge, but I indulged a little more than usual, and I woke up feeling it—physically, mentally, and emotionally. My body felt sluggish, my mind was clouded with self-defeating thoughts, and my emotions were all over the place. I instantly started questioning myself: Why did I eat that? I know better. What’s wrong with me? Sound familiar?

But here’s the thing—I’ve done enough work to recognize that beating myself up wasn’t going to help. So, instead of spiraling, I decided to lean into what I know: self-compassion, awareness, and practical actions that help me move forward.

Step 1: Let Yourself Be

When I woke up feeling crappy, my first instinct was to fight it—to try and snap out of it or “fix” it right away. But the thought that came through was simple: Just let yourself be. That’s what I did. I gave myself permission to feel how I was feeling without adding extra shame or guilt on top of it.

Step 2: Make One Supportive Choice at a Time

I knew I didn’t need to “make up” for anything I ate the night before. I didn’t need to restrict or punish myself. What I did need was to focus on feeling better. So, I started my day with lemon water to help my body reset. I made my usual protein coffee. I chose nourishing foods that I knew would help me feel better physically without falling into the old cycle of restriction and overcompensation.

Step 3: Move Through the Emotions (Not Around Them)

It’s easy to try to avoid emotions when they feel heavy. In the past, I would have numbed out with more food or distracted myself in other ways. But I’ve learned that facing my emotions is what actually helps them pass. So, I journaled. I stepped outside to get fresh air. I picked up a self-development book and read a chapter, even though my brain resisted it. Then I recorded my podcast episode because talking through it helped me process it. You can listen to episode 63 here.

Step 4: Remember, One Day Doesn’t Define You

This is where I see so many women get stuck—believing that one choice, one meal, or one bad day erases all their progress. It doesn’t. Progress isn’t about perfection; it’s about learning how to handle the ups and downs differently than before. Today, I handled this rough day with more self-compassion and awareness than I ever could have years ago. And that is what matters most.

Your Takeaway: What Can You Do on a Bad Day?

If you find yourself in a similar place—waking up feeling off, regretting a choice, or stuck in a spiral of self-defeating thoughts—pause. Take a deep breath. Let yourself be. Then, ask: What’s one small choice I can make right now to support myself? Maybe it’s drinking water, getting some fresh air, journaling, or reaching out to a friend. Whatever it is, know that you don’t have to be perfect. You just have to keep showing up for yourself, one choice at a time.

And if this resonated with you, you’re not alone. We all have bad days. But learning how to move through them with self-compassion instead of self-judgment? That’s where the real power is.

xo,

Amy English

Creator & Coach | Fat2Fierce®

Empowering women to reclaim their power with food and find peace with their bodies.