We need food to sustain and nurture ourselves. And food is intricately linked to both positive and negative emotions for almost all human beings. For example, many cultures embrace the use of food for celebration or to provide comfort in times of sadness or emotional distress. It’s normal for us to associate food with our emotions.
But how do we know when we are feeding an emotional, rather than a physical, hunger? And when does this become a problem? "Emotional Eating" is a behavior that is dictated by the way you are feeling at the moment. Whenever you experience pain, frustration, depression, or boredom, you turn to food to fill the void and satisfy your emotional hunger. While you feel fulfilled during the process, afterwards you’re often left feeling worse than before. It becomes a problem when emotionally driven food habits take over from healthy eating and result in uncontrolled weight gain. Emotional hunger has been tied to many eating disorders such as bulimia and binge eating.
Here are some ways to distinguish emotional and physical hunger:
Is for a specific food
Is paired with upsetting emotions and situations
Involves automatic or absent-minded eating
Does not respond to fullness
Comes with feelings of guilt
Is open to different foods
Occurs out of a physical need
Involves deliberate choices and awareness of the eating
Stops when full
Realizes eating is necessary
The most common feelings that trigger emotional eating are stress, anxiety, boredom, loneliness, anger or frustration, and sadness. The next time you’re going through an emotional phase, instead of reaching for snack food, you may want to try some of the following:
- Stop and evaluate your feelings. Become aware of what is happening and know that if you can ride it out, it will eventually pass. All feelings are temporary.
- Take time out to write what you are feeling down.
- Release your feelings. If you need to cry, do so.
- Develop new mood regulation strategies. For example, when you are anxious or stressed, try exercising, taking a hot bath or have a hot beverage. Or call a friend you trust to talk about what is bothering you.
- Food issues can be very complex and often involve messages we received from our families. Awareness is key. Often talking to a licensed professional, like a psychologist, can help.