Bright Steps · Free communication card
Communication for Overeating
Food may be helping with boredom, worry, sensory needs, or a hard transition.
Step 1 — Spot the clue
Your child may be saying:
- “I need comfort.”
- “My mouth needs something to do.”
- “I need to know when food comes next.”
Step 2 — Stop. Breathe. Say what you need.
- 1. Stop: Keep food talk calm. Do not shame, threaten, or argue about bodies.
- 2. Breathe: Pause together before deciding what comes next.
- 3. Say what you need: Offer one line below.
Adult says
- “I hear that you want more.”
- “Next snack is at 3.”
- “Water or a crunchy snack?”
Child can say
- “My belly is hungry.”
- “I need something crunchy.”
- “When is the next snack?”
Step 3 — Practice when calm
- 1. I Do — Parent models: Model checking in: “My belly is hungry,” or “I need comfort.”
- 2. We Do — Practice together: Look at the snack plan and name the next food time together.
- 3. You Do — Child tries: Your child points to or says what their body needs.