There are two behaviors that are guaranteed to make us unhappy: dwelling in the past, and worrying about the future. We can't change the past (only what we think about it). Unless it is solution-oriented reflection, let the past stay in the past.
And while we can do our best to set ourselves up for a bright future, nothing in this life is guaranteed. The most important moment will always be the present one. When we obsess about what was, and what will be, we miss the now.
Try to live in the now as much as possible. Catch yourself when your thoughts spiral around the past and the future. Ask yourself: What do I really need now? Here are some techniques you can use to stay calm and present when you overthink eating the next time:
Focus on Your Breath
Controling your breath is the easiest, yet most effective tool to calm yourself down. Take deep breaths for one minute, filling your lung and your belly with air. Try breathing through the nose for an extra relaxing effect. Mouth breathing can trigger anxiety. Binaural beats (just search it on spotify) help me calm down fast.
Imagine you are writing the script for a movie scene: The scene you are currently living.
Be as accurate as possible but apply one of the biggest rules in screenwriting: You cannot write what you do not see. This forces you to zoom out, take a step back, and look at your situation more objectively. You can't judge. And you bring all of your attention to the present moment. Nothing about the past of future matters for the current scene.
Write down five things you are grateful for right now. Your brain can't be unhappy and grateful at the same time. So this helps when sadness, anger or worry prevent you from being present.
Yoga and Stretching
Intentional movement is so good for a strong mind-body-connection and tension release. It lt also grounds you when you are too in your head. How our body feels tells us a lot about what's going on behind the scenes of the conscious mind.