You ate just 1 hour ago but find yourself reaching for yet another snack.
You’re stressed and frustrated and the only thing that really helps – is eating. You realize this is not the best habit to have – but who can help eating when stressed?
Eating when down, frustrated or bored feels good. It’s comforting and helps take your mind off those distressing thoughts and feelings.
And it’s not entirely a bad thing – as long as it does not become your number one way of dealing with difficult emotions.
Sometimes positive emotions like happiness or excitement make people eat as well. (Cardi V, Leppanen J, Treasure J. 2015). This is because people throw caution to the wind when in high spirits and end up overindulging. Or they eat to reward themselves or to try to maintain their good mood.
Eating in this way (when happy, stressed, scared or frustrated) is called emotional eating.
Emotional eating (usually of unhealthy high fat, high sugar foods) during stress releases sugar into the bloodstream which energizes us – helping us stay on top of the stressful situation. That is why it feels so good.
Stress also causes the brain to release a hormone called cortisol which increases motivation (helping you deal with stress) but increases appetite as well.
Eating to relieve bad emotion does nothing to quench emotional pain (unfortunately). So we soon end up feeling guilty from overeating (not to mention several kilograms heavier).
Weight gain, as you probably already know, increases the risk of other medical problems like hypertension, diabetes and heart disease. For those already battling these – it makes them more difficult to manage.
The bottom line is this – emotional eating is trouble.
But there are several things you can do to stop it;
Learn to differentiate between emotional hunger and physical hunger
They both feel very similar (that’s the problem)!
Emotional hunger arises as a result of some emotion and cannot be satisfied by eating (this point cannot be over emphasized).
Emotional hunger pangs may seem to arise out of the blues and feel insistent (wanting you to eat ASAP)!
This type of hunger does not come from your stomach – like the growl you feel (and hear) or the dull ache in your tummy when you’re physically hungry.
Emotional hunger might feel like a craving for a particular comfort food or sweet.
So, before you reach for that fast food or snack, ask yourself – am I really physically hungry?
How do I feel in my body?
Am I hungry for food? Or something else?
Identifying your triggers and engage in problem solving
Knowing the situations that cause you to eat emotionally is the first step in learning to handle them. Common triggers are;
- Work-related stress
- Relationship problems
- Financial difficulties
- Health problems
- Boredom
- Fatigue
Now problem solve – find ways to handle your triggers that does not involve food.
Use Distraction
When those emotional hunger pangs kick in and feel so intense – it’s time to distract yourself.
Go for a walk – a leisurely one (really – smell the flowers and immerse yourself in nature). Physical activity has been proven to help relieve stress and cause the release of endorphins, the ‘feel good hormones’, which will help improve your mood.
Play a game (even if it’s just a game on your phone) or browse the web (be sure to avoid anything that reminds you of food).
Talk to a trusted friend (the key word is trusted). You may not necessarily bare your soul but talk nonetheless.
If you’re at work or somewhere where you can’t physically get away – take a mental break, look out the window into the distance and simply admire nature.
Give it time
The good news is emotional hunger pangs, when ignored, eventually fade. Refuse to be pulled in by it and it really will go away.
Focus on the advantages of NOT eating emotionally
Increase your motivation to stick to your diet plan or maintain a healthy weight by listing down all the benefits of remaining disciplined. Like having that figure you’ve always wanted, being able to fit into that designer dress or simply being a good role model for your children.
Stick the list where you can see it daily (like your dressing mirror or fridge). It will give you the emotional muscle you need to get through those emotionally trying times.
Avoid temptation
Stock your fridge with ONLY healthy snacks. That way when the pangs of emotional hunger hit, even if your defenses are weak, you won’t have anything unhealthy to binge on.
Postpone that trip to the supermarket when you’re distracted by stress, anger or sadness. Leave this for more emotionally stable times.
Learn from your setbacks
Remember that you’re human and may occasionally give in to emotional eating despite your best efforts. Don’t beat yourself up about it.
Think of it this way; is there anyone you know who starts falling down a flight of stairs and decides to continue falling because he or she has already started to fall?
So don’t blow the whole day if you ate emotionally in the morning for instance. Stop after the initial setback and get back on track. You will gradually build your emotional eating ‘resistance muscle’ by doing this.
When to get professional help
If you think your eating is out of control or has caused significant weight gain please get professional help.
Therapy can help you learn specific coping skills that can help turn your life around.
We’d love to hear from you! Please leave a comment.
Questions? Ask the Therapist
Warm regards,
Thanks doctor. I enjoyed reading this article and it has reminded me of ways to avoid binge eating. I love the staircase analogy..
Many thanks for your comment. Much appreciated
All this while, I believe, eating is eating not minding my state of health provided the appetite is there, because am a village man but thanks to sunshine therapist, am been transformed gradually,
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