Food, once simply a source of nutrition, has evolved to have a lot of meaning for us: friendship, comfort, love, reward, punishment, diversion. That means food has become linked to our emotions and a whole host of triggers. So, rather than eating to fulfill our hunger, we are eating to fulfill our emotional needs, relinquishing our ability to solve problems and deal with their lives in an empowered way.
The problem, say Melinda Smith, MA and Jeanne Segal Ph.D, is that emotional hunger can’t be filled with food.
This excerpt from their article in helpguide.org makes for very interesting reading:
Eating may feel good in the moment, but the feelings that triggered the eating are still there.
When eating is your primary emotional coping mechanism – when your first impulse is to open the refrigerator whenever you’re upset, angry, lonely, stressed, exhausted, or bored – you get stuck in an unhealthy cycle where the real feeling or problem is never addressed.
Are you an emotional eater?
- Do you eat more when you’re feeling stressed?
- Do you eat when you’re not hungry or when you’re full?
- Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
- Do you reward yourself with food?
- Do you regularly eat until you’ve stuffed yourself?
- Does food make you feel safe? Do you feel like food is a friend?
- Do you feel powerless or out of control around food?
The difference between emotional hunger and physical hunger
Before you can break free from the cycle of emotional eating, you first need to learn how to distinguish between emotional and physical hunger. This can be trickier than it sounds, especially if you regularly use food to deal with your feelings.
Emotional hunger can be powerful. As a result, it’s easy to mistake it for physical hunger. But there are clues you can look for that can help you tell physical and emotional hunger apart.
- Emotional hunger comes on suddenly. It hits you in an instant and feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).
- Emotional hunger craves specific comfort foods. When you’re physically hungry, almost anything sounds good – including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.
- Emotional hunger often leads to mindless eating. Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.
- Emotional hunger isn’t satisfied once you’re full. You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn’t need to be stuffed. You feel satisfied when your stomach is full.
- Emotional hunger isn’t located in the stomach. Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.
- Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it’s likely because you know deep down that you’re not eating for nutritional reasons. And you often feel worse than you did before because of the unnecessary calories you consumed. You beat yourself for messing up and not having more willpower. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings.
Stop emotional eating tip 1: Identify your triggers
People eat for many different reasons. The first step in putting a stop to emotional eating is identifying your personal triggers. What situations, places, or feelings make you reach for the comfort of food?
Keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.
Common causes of emotional eating
- Stress – Ever notice how stress makes you hungry? It’s not just in your mind. When stress is chronic, as it so often is in our chaotic, fast-paced world, it leads to high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and high-fat foods foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief.
- Stuffing emotions – Eating can be a way to temporarily silence or “stuff down” uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.
- Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do, to relieve boredom, or as a way to fill a void in your life? You feel unfulfilled and empty, and food is a way to occupy your mouth and your time. In the moment, it fills you up and distracts you from underlying feelings of purposelessness and dissatisfaction with your life.
- Childhood habits – Think back to your childhood memories of food. Did your parents reward good behaviour with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad? These emotionally-based childhood eating habits often carry over into adulthood. Or perhaps some of your eating is driven by nostalgia – for cherished memories of grilling burgers in the backyard with your dad, baking and eating cookies with your mum, or gathering around the table with your extended family for a home-cooked pasta dinner.
- Social influences – Getting together with other people for a meal is a great way to relieve stress, but it can also lead to overeating. It’s easy to overindulge simply because the food is there or because everyone else is eating. You may also overeat in social situations out of nervousness. Or perhaps your family or circle of friends encourages you to overeat, and it’s easier to go along with the group.
Tips to hijack emotional eating
Keep an emotional eating diary
One of the best ways to identify the patterns behind your emotional eating is to keep track with a food and mood diary. Every time you overeat or feel compelled to reach for your version of comfort food, take a moment to figure out what triggered the urge. If you backtrack, you’ll usually find an upsetting event that kicked of the emotional eating cycle. Write it all down in your food and mood diary: what you ate (or wanted to eat), what happened to upset you, how you felt before you ate, what you felt as you were eating, and how you felt afterward.
Over time, you’ll see a pattern emerge.
Find other ways to feed your feelings
- If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favourite photo or cherished memento.
- If you’re anxious, expend your nervous energy by dancing to your favourite song, squeezing a stress ball, or taking a brisk walk.
- If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.
- If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc.).
Pause when cravings hit
Most emotional eaters feel powerless over their food cravings. When the urge to eat hits, it’s all you can think about.
Take 5 before you give in to a craving
As mentioned earlier, emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, or if five minutes seems unmanageable, start with one minute. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time.
Learn to accept your feelings- even the bad ones
While it may seem that the core problem is that you’re powerless over food, emotional eating actually stems from feeling powerless over your emotions. You don’t feel capable of dealing with your feelings head on, so you avoid them with food. Become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.
Support yourself with healthy lifestyle habits
When you’re physically strong, relaxed, and well rested, you’re better able to handle the curveballs that life inevitably throws your way. But when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight toward the refrigerator. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating.
- Make daily exercise a priority. Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer.
- Make time for relaxation. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries.
- Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.
- Ensure you are getting enough sleep – research repeatedly indicates a link between lack of sleep and weight gain