Mindful Eating – Additional DBT Tool

Mindful Eating

Definition

Mindful Eating is the practice of bringing full awareness and non-judgmental attention to the experience of eating. It involves noticing the colors, smells, textures, tastes, and thoughts that arise while consuming food.

Purpose

Used to:

  • Develop a healthier relationship with food.
  • Increase enjoyment and satisfaction from meals.
  • Recognize hunger and fullness cues.
  • Reduce impulsive or emotional eating.
  • Break patterns of mindless consumption.

When to Use

Use Mindful Eating when:

  • You tend to eat quickly or without awareness.
  • You struggle with emotional or binge eating.
  • You want to savor meals more fully.
  • You feel disconnected from hunger and fullness signals.

When Not to Use

Avoid using if:

  • You are in a crisis or high distress that needs other coping skills first.
  • You have an active eating disorder that requires professional treatment guidance (consult your treatment team).
  • You feel extreme guilt or shame around eating—seek compassionate support.

How-To

1. Prepare

  • Take a few deep breaths before you start eating.
  • Remove distractions (put down your phone, turn off screens).

2. Observe

  • Look at your food: What colors and textures do you see?
  • Notice any smells and sensations that arise.

3. Savor Each Bite

  • Take a small bite and chew slowly.
  • Pay attention to the taste and mouthfeel.

4. Notice Thoughts and Feelings

  • Are you judging the food or yourself?
  • Are you eating out of hunger, boredom, or emotion?
  • Label thoughts gently: “Planning,” “Judging,” “Remembering.”

5. Check In

  • Pause occasionally to notice hunger and fullness levels.
  • Ask: “How satisfied am I right now?”

6. End with Gratitude

  • Reflect on where the food came from and your experience.

Tips & Variations

  • Try the “3 Raisin Exercise”: eat 3 raisins slowly, observing every sensation.
  • Use a Mindful Eating journal to record observations.
  • Practice eating in silence for part of your meal.
  • If you get distracted, gently return your attention to eating.

Example

Scenario: Anna often eats lunch at her desk, finishing without tasting anything.

Mindful Eating Practice:

  1. She takes 3 deep breaths before eating.
  2. She observes the colors of her salad.
  3. She chews each bite slowly, noticing textures.
  4. She pauses halfway to check fullness.
  5. She reflects: “I feel satisfied and calm.”

Inventor / Origin

While Marsha Linehan’s DBT emphasizes mindfulness broadly, mindful eating also draws from Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) and principles of mindful awareness practices.

Related Skills

  • Observe
  • One-Mindfully
  • Non-Judgmental Stance
  • Radical Acceptance

Limitations

May not be effective if:

  • Practiced mechanically without genuine curiosity.
  • Used as a sole intervention for severe eating disorders (seek specialized treatment).
  • Attempted during intense distress when other skills are needed first.

Evidence Base

Research shows:

  • Mindful eating can reduce binge eating episodes.
  • It improves psychological well-being and body awareness.
  • It helps regulate emotional eating behaviors.

Further Reading

References

  • Kabat-Zinn, J. (1990). Full Catastrophe Living. Delacorte.
  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
  • Bays, J.C. (2009). Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Shambhala.

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