Emotional Eating

Emotional eating occurs when people eat food to connect with their emotions rather than to feed their hunger. We have all been there like completing a complete bag of chips or eating cookie after cookie out of boredom. On the other hand, emotional eating may have a negative impact on weight, health and general well-being when done frequently especially without knowing it. Many of us are unaware of the link between food and emotions. Identifying what causes emotional eating can aid people in making changes.

One of the most common misconceptions regarding emotional eating is that it is triggered by negative emotions. When individuals are worried, lonely, depressed, nervous or bored they typically seek food. However, positive emotions can be associated with emotional eating, such as sharing dessert on occasions or the joy of a holiday season.

People develop emotional eating behaviors as a result of their experiences with chocolates and cookies. For example, a kid who receives candies or cookies as a reward for a major accomplishment might grow up to use those eating habits as a reward for a job well done. 

Physical Hunger vs. Emotional Hunger

We are all emotional eaters to some level. However, for some people, emotional eating can be a major issue, resulting in significant weight gain or eating disorders.

The problem with emotional eating is that even when the pleasure of eating has passed, the emotions that caused it to continue. And you may often feel bad about the amount or type of food you ate. That is why it is important to understand the differences between physical and emotional hunger.Check in with yourself the next time you grab a snack to discover what sort of hunger is prompting you.

Physical hunger

  • It develops gradually and might be postponed
  • Can eat a wide variety of meals to satisfy their hunger
  • Implies you are more likely to stop consuming when you are full
  • Does not make you feel guilty

Emotional hunger

  • Appears sudden and compelling
  • Triggers very specific urges such as eating ice cream, pizza or any fast foods
  • You eat a lot more than you usually do
  • might lead to feelings of guilt later

Tips to stop emotional eating

Understand why you are eating and come up with an alternative action

  • When you are depressed or sad, talk to your friends or family 
  • If you are worried, try yoga or exercise. Alternatively, hear music and burn some calories by running, jumping jacks or dancing around your room until the need to eat disappears.
  • Alter your night routine if you are exhausted. When restless nights cause daytime fatigue, tiredness might seem a lot like hunger, and eating will not help.
  • If you are eating to avoid doing your schoolwork or your task, open those books and finish the work. Obviously, after that, you will feel a lot better.

Make a list of the feelings that cause you to eat

An emotion and food journal is one of the most effective methods to keep track of your eating habits. Note down what you ate, how much you ate, and how you felt while eating. Say things like bored, happy, worried, sad, furious, as well as whether you were truly hungry or snacking for comfort.

You will begin to notice changes between how you feel and what you eat if you keep a notebook. You will be able to incorporate this knowledge to make better decisions.

Wait and take 5, before you reach for food

We frequently rush through the day without taking the time to check in with ourselves. We are so pressured, overworked, and connected that we don’t have time to reflect.

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