Understanding Emotional Eating
Emotional eating can be one of the most challenging obstacles of a nutrition and fitness journey.
For many of us, it can be hard to manage because it is deeply tied to emotional and physiological processes that can be difficult to untangle.
Having a good understanding of what causes your emotional eating can help you to become more aware of your triggers, and develop better strategies to manage these strong and intense feelings when they arise.
Common Triggers of Emotional Eating:
Stress: Stress causes the body to release cortisol, which can increase cravings for salty, fatty, or sugary foods. This “stress eating” is often an effort to calm down the nervous system or regain a sense of control.
Boredom: Some people eat simply to pass the time, feeling a sense of emptiness or restlessness.
Habitual Patterns: Certain activities, such as watching tv, may become paired with mindless eating. And for many, emotional eating stems from habits developed in childhood. If food was used as a reward, a way to soothe distress, or a way to celebrate, individuals may continue using food in these emotional contexts as adults.
Emotional Void: Eating is used as a distraction from deeper emotions such as sadness or loneliness. Food can temporarily create a sense of comfort or companionship, but it doesn’t address the root cause. This can also be true for individuals who suffer with anxiety and depression. Eating can produce temporary pleasure through the release of dopamine, which can act as a short-term mood booster.
Fatigue: When people are tired, they may seek quick energy from less healthy snacks, mistaking fatigue for hunger. Additionally, emotional regulation is often weakened when you’re tired, making it harder to resist cravings.
Body Image Issues and Dieting: People who struggle with body image or have a history of restrictive dieting are often more prone to emotional eating. Feelings of failure related to dieting or body image can cause emotional distress, leading to overeating as a way to cope.
Strategies to help you manage emotional eating:
Recognize emotional hunger vs physical hunger. Physical hunger comes on gradually and can be satisfied with any type of food. It will leave you feeling nourished. Emotional hunger strikes suddenly and often craves specific comfort foods, leading to guilt or shame after eating. Try pausing before eating to ask yourself if you are truly hungry or if you are responding to an emotional cue.
Identify emotional triggers. Keep a food and mood journal to track what emotions are leading to eating. Identifying patterns can help you understand the triggers. One triggers are clear, you can develop alternative coping strategies for these emotions. That could mean taking a walk, or calling a friend.
Practice mindful eating. Focus on the experience of eating. Eat slowly, savor each bite, and avoid distractions like the TV or phones while eating. Mindful eating can break the habit of emotional or mindless eating by keeping you aware of your body’s true hunger cues.
Find Non-food ways to cope with emotions. Engage in activities that help to relieve stress or manage difficult emotions, such as: exercise, meditation or deep breathing, and other hobbies
Create a Support system. Talking to a friend, family member, or therapist can help address underlying issues. Being part of a supportive community or having a coach can hold you accountable and encourage healthier habits.
Stock up on healthy alternatives. Keep your kitchen stocked with fruits, veggies, nuts, and whole grains. When emotional eating occurs, you’ll have access to healthier options, which can minimize physical consequences.
Develop a structured eating routine. Regular, balanced meals can help regulate blood sugar levels and reduce the likelihood of emotional overeating. Planning meals and snacks ahead of time can prevent impulsive food choices driven by emotions.
Manage Stress. Incorporate daily stress management techniques such as yoga, journaling, or walking. Lowering stress reduces the likelihood of turning to food for comfort.
Reward yourself without food. Shift your mindset about treats. Instead of rewarding yourself with food, indulge in non-food rewards like taking a bath, buying a book, or watching a favorite movie.
Seek professional help. If emotional eating feels overwhelming, working with a therapist can help address the root emotional causes.
Learning to recognize your triggers and practice making different decisions can be a process. It’s important to understand that you should have reasonable expectations of
yourself, and not expect perfection. The coaches with Phoenix Transformations are ready to help you overcome your patterns of behavior that keep you stuck. Remember- you are your only limit!