Recognize and Stop Emotional and Stress Eating
Many people indulge in comfort eating every once in a while. You have probably treated yourself to an ice cream cone after a hard day at work or snacked on cookies while studying for an exam.
For some people, comfort eating goes beyond indulging in the occasional treats and ends up going to an extreme. In this case, this type of dysfunctional eating to appease certain emotions becomes truly unmanageable.
What Is Emotional [Stress] Eating?
When comfort eating reaches this extreme, it becomes what is known as emotional stress eating.
Unfortunately many are unaware that emotional eating even exists. It is important to understand what are the feelings that lead to emotional eating. We should realize the differences between emotional hunger and physical hunger.
Emotional eating is defined as the act of turning to food for comfort, as a reward, for stress relief, or simply out of boredom rather than simply to satisfy hunger. The act of emotional eating can be done either consciously or unconsciously. (Source)
There is a common misconception that emotional eating stems from a lack of control. However, experts disagree. Psychologists believe that it is far more complicated than that.
For many people, emotional eating goes beyond something of choice. Comfort eating can be a chronic state where the person does not even realize that it is happening.
How Do You Eat Your Feelings?
Using food to celebrate, as a reward or as a pick me up every once in a while isn’t a bad thing. However, if your first impulse when you are upset, exhausted, lonely, stressed, angry, or bored is to open the refrigerator, this is a sign of compulsive eating.
One of the classic signs of an emotional eater is eating alone. Often they are worried that someone will notice how much or how often they ate.
Using food to make yourself feel better sets you on an unhealthy cycle that is difficult, but not impossible to break. People who are emotional eaters tend to feel as though they are being controlled by their food cravings. The problem is that eating doesn’t stave off the emotional hunger they are feeling.
In fact, more often than not, it piles more on top of the root problem. Emotional eaters often feel worse after giving into comfort eating than they did before doing so. (Source)
The feelings of guilt for consuming so many calories and not having more willpower just make things worse.
Compounded to that, emotional eaters don’t know how to deal with their emotions healthily. They have more and more difficulties controlling their weight and less and less power over both food and feelings.
How to Recognize and Stop Stress Eating
- Do you regularly reward yourself with food?
- Do you eat more when you are feeling stressed?
- Do you eat to soothe feelings of anger? Sadness? Boredom?
- Do you eat when you are not hungry or when you are full?
- Do you regularly eat beyond the point of feeling stuffed?
- Do you feel like food is a friend?
- Does food make you feel safe?
- Do you feel like you have no control around food as if food has power over you?
- Do you often eat alone, and worry that someone will notice how much you ate?
If you feel that you, or someone you know, maybe an emotional eater, read on to learn more about the emotions that are often responsible for leading people into emotional eating.
Feelings That Lead To Emotional Eating
Take control of your joy and pain to take away the power of food. Learning the feelings that trigger emotional eating is the first step to overcoming it. It is important to deal with the six main emotions below in a more positive way:
Typically, the foods eaten behind emotions are fatty, sugary, or salty junk foods. Much like cocaine or heroin, it is designed to stimulate pleasure centers in the brain. This is the reason that comfort eaters turn to junk food in time of crisis.
Does Ice Cream Help a Broken Heart?
- Relationship breakups
- The death of a loved one,
- Not getting the promotion you wanted,
- A friend moving away
are all things that can lead to the pain, stress and heartbreak that causes emotional eating. Many people believe that the pain is too much to bear and eating is a way to temporarily silence that pain.
The Link Between Overeating and Loneliness
Feeling alone is another common reason people reach for food for comfort. When people feel alone, they often reach for food as a way to give themselves something to do, preparing and eating food, as well as feeling full gives the brain something else to focus on, instead of focusing on the feelings of loneliness. If you find that you spend a large amount of time alone, this could be the reason you are reaching for food as a comfort tool. (Source)
Sleep Deprivation Linked to Eating More Calories
A study done in 2012 by researcher Andrew Calvin, MD, MPH, found that those who were getting only 2/3 of the sleep they were used to consume an additional 549 calories per day. (Source)
The brain often confuses feelings of fatigue with feelings of hunger, which leads people to consume more food. Ensuring you are getting enough sleep is an easy way to reduce the amount of emotional eating you find yourself doing.
How Do You Stop Snacking out of Boredom?
Being bored is probably one of the most common reasons behind unnecessary eating. If you find that you are eating because you are feeling restless or bored, chances are you are not eating due to hunger.
When you are eating behind boredom, you are often choosing foods that aren’t as healthy. You are also eating food that your body does not need. Check out these awesome tips here!
1. Banish the boredom.
2. Drink water or tea instead.
Pour yourself an ice cold glass of water to hydrate instead of satiate. You can add slices of lemon or have a hot glass of tea instead!
3. Give yourself a time limit
Usually, by just bypassing the initial urge to feast, the feeling will pass. Your body will realize that it wasn’t hungry at all.
4. Eat something healthy
Give in to the feeling… but reach for some carrot sticks instead. Eating vegetables will turn your craving into a healthy burst of nutrition, and you won’t feel guilty later!
Why Stress Causes People to Overeat?
Stress is a natural part of life that we all experience. When you turn to food because you are feeling stressed out, you are typically going to be looking for foods that are going to make you feel better. This means you likely aren’t looking for carrot sticks or celery.
Eating to unwind or relax from stress is more common than people realize and is one of the biggest contributors to emotional eating.
Many associates the crunch of potato chips or crackers as a relaxing, and when significant stress is felt, they reach for a big bag or box for comfort.
Each of the feelings above can make your body think you are hungry and think you need those foods to deal with those emotions. This can leave you wondering how you are supposed to differentiate between emotional hunger and legitimate physical hunger.
In the next section, we are going to cover some of the key differences between the two types of hunger. Learn how you can better read your body’s cues to know when you are hungry and when you are reaching for food just because you are feeling emotional pain, loneliness, fatigue, boredom, or stress. (Source)
Emotional Hunger Versus Physical Hunger
Knowing the difference between emotional and physical hunger is not always easy. The two hunger pangs often feel the same to one another. When we feel hunger, we want to ease that feeling by consuming food.
There are five key differences between emotional and physical hunger that are important.
Physical hunger comes on gradually, unless you haven’t eaten in a long time. It is not a dire need for food right this minute, and can easily be delayed until you can access healthy food options.
Emotional hunger, on the other hand, comes out of nowhere and leaves you feeling like if you don’t eat right this minute, it will cause great suffering. Unlike physical hunger, emotional hunger demands instant satisfaction.
Physical hunger naturally occurs a few hours after you have had a meal. It occurs when the body has used up the nutrients provided and is looking for replacement nutrients to keep its energy stores up. Emotional hunger is completely unrelated to time and can occur even mere minutes after you have finished a meal.
Physical hunger can be satisfied with virtually any food that is accessible to you. As long as it provides calories and nutrients to the body, the body will be physically satisfied.
Emotional hunger causes specific cravings that you feel like you need to have. Emotional hunger will not be satisfied until you have consumed the food that you are craving. Often these foods are unhealthy and full of sugars and empty calories.
Physical hunger goes away. After you have eaten food and your body has sent fullness signals to your brain, your hunger goes away. When you are eating for emotional reasons, the hunger, or desire to consume food persists even when your body has sent those fullness signals to your brain. This often results in overeating, sometimes on a massive scale.
#5. Feelings Afterward
When you respond to your body’s physical need for food, you will be left feeling satisfied and no longer hungry after you are done eating.
When you respond to your body’s emotional desire for food, you are often left with feelings of guilt because of the amount of sugar or empty calories you have consumed.
You may also feel guilty that you lack the self-control not to eat because of emotional reasons.
If you are unsure if you are eating for physical or emotional reasons, consider each of the five points above.
If you just ate a large meal thirty minutes ago and you are obsessing over the thought of ice cream, chances are you aren’t feeling physical hunger and instead you are feeling emotional hunger.
It is important to know the difference between the two types of hunger. Emotional eating can affect many different aspects of your life with one of the most obvious being your weight.
How Emotional Eating Affects Your Weight
The most obvious effect of emotional eating is obesity. It is well known that what and when you eat is directly correlated to your weight. When you are eating healthy foods you are going to maintain optimal body weight. You are far more likely to gain weigh when you are overeating in response to your emotions.
Comfort Eating & Unhealthy Foods
The reason that you are more likely to gain weight is that when you are eating in response to emotions, choosing foods known as comfort foods.
Comfort foods are foods that are typically high in calories, sugar, fat, and carbohydrates. They hold little or no nutritional value, such as ice cream, chocolate, French fries, chips, pizza, and cookies.
Comfort foods can also include meals from your childhood that you had at family gatherings, or were made for you when you had a bad day or were feeling sick.
Not all comfort foods are unhealthy. As a general rule, the foods that help cope with emotions tend to be less healthy than the foods we eat to nourish our bodies.
Too Much of High-Calorie, Sweet and Fatty Foods
Eating in response to your emotions is more likely to lead you down the road to weight gain, as well as the health problems related to overweight and obesity.
Vicious Cycle of Overeating and Obesity
The vicious cycle that exists in emotional eating causes issues and problem to multiply to further increase your waistline. While emotional eating can give you a quick vacation from the reality, it piles more problems on top of issues not yet dealt with, such as the guilt and shame related to eating behind emotions.
As time goes on emotional eating prevents you from learning healthy coping skills for your emotions that further increases your emotional distress. You can continue to rely on food more and more to suppress your feelings.
Whatever problems or emotions are driving you to eat; the result is always the same. The undealt feelings will still be there, but now there is also the shame, guilt and stress from overeating. This vicious cycle only propagates weight gain further. (Source)
What Does Mindless Eating Mean?
Emotional eating can turn to impulsive eating or mindless eating. In mindless eating, you will reach for food without much thought, as an instant response or habit. Usually, you will not even realize what or how much you have eaten and without feeling any joy of consuming it.
This can become so habitual that you may immediately grab a treat during stress or boredom without ever noticing that you did so. This is leading to more weight gain and sabotage of any weight loss efforts. (Source)
5 Common emotional eating triggers
Here are some common contributors to the emotional eating problem that can lead to poor physical health and emotional and psychological consequences with feelings, shame, guilt, and low self-esteem.
#1. Lack Of Healthy Coping Skills
Emotional eaters do not know to deal with negative emotions or how to process feelings, and so food becomes their coping mechanism. This type of reactionary and self-defeating behavior is a habit that needs to be replaced with constructive and healthy coping mechanisms.
Many who eat behind emotions are unaware that a problem exists. Their reactionary behavior in reaching for food when discomfort hits is a habit. In psychology, this is known as unconscious eating. This type of mindless behavior can also mean eating just because the food is there, whether hungry or not and regardless of planned meal times.
#3. Food Is Used For Pleasure
Food addiction is a very real thing, in fact, sugar, fat and other junk stimulate pleasure centers in the brain, just as cocaine and heroin that can cause real brain changes that lead to dependence.
The emotional eater needs to identify and utilize other, healthier forms of pleasure to cope with uncomfortable and painful feelings.
#4. Childhood Conditioning
Children often grow up with adult perceptions towards processing feelings being inflicted upon them so they learn dysfunctional habits in dealing with their emotions.
Many times, when kids are hurt or in pain, mom may offer a cookie or ice cream. Fathers teach their little boys not to cry, and the kids at school tease criers. Children take these learned unhealthy coping mechanisms into adulthood, and because they lack the healthy skills to cope, many choose food as a coping mechanism.
#5. Poor Self-Image And Body Hate
Self-defeating behavior rarely makes sense and in the case of emotional eating, it is sort of an oxymoron. For many emotional eaters there is a profound hatred of their body, but instead of looking at healthy habit changes to improve this situation, they eat more. This is usually a reaction to the guilt and shame that they feel as a result of that hatred.
What Can You Do Instead of Emotional Eating? [18 Healthy Ways]
Emotional eating is not a healthy way to deal with negative emotions. Many ways don’t include turning to food for comfort. Below are some suggestions as well as why they are effective and how you can incorporate them into your life.
#1. Awareness Is Half The Battle
#2. Keep A Food Journal
Keeping an eating diary is a great way to gain insight into your eating patterns, as they are related to emotions or otherwise. This practice allows you to identify important connections between when, how much, what, and why you eat throughout the day helping you to identify emotional eating triggers.
A simple notebook that includes these facts is all you need:
- What you ate and at what times
- Portion sizes
- Feelings before, during, and after eating and any obvious triggers
- Thoughts, feelings, and reactions you felt each time after eating
Regular record keeping will allow you to study the data and identify patterns and connections in your eating habits, and since awareness is the first step towards recovery, this is a very useful practice.
Meditation is a great way to cope with difficult emotions. It is a cessation of the thought process which allows you to understand why you feel the way you feel. Meditation allows the mind to be calm and free from agitation.
If you are experiencing emotions that you are completely unsure of how to cope with, it is a great idea to reach out to a professional for help. A professional can help you get to the root of your emotions and help you to cope with them healthily.
This is highly advised for those with moderate to severe emotional eating issues. A good therapist can help you deal with emotional eating on various levels, so you can get healthy once and for all.
Exercises are a very effective way to deal with pent-up frustrations, anger, and stress. When you are exercising, you are releasing feel-good endorphins through your brain, and you are often left feeling less stressed out and frustrated after a workout than you were before you started.
#6. Support Groups
Support groups are great for people who are coping with emotions including pain and heartbreak. Regardless of the situation, you are going through, and chances are there is someone who has gone through something similar and can relate to how you are feeling and make you feel less alone. If you can’t find a support group that meets physically in your area, you should be able to find one through social media.
#7. Get Some Sleep
Many times, fatigue causes your emotions to seem more extreme than they are. Not getting enough sleep can also cause you to eat more than you otherwise would. Ensuring that you are getting enough sleep helps to ensure you are in the right frame of mind to help you process all of your emotions without feeling as easily overwhelmed.
Yoga combines the benefits of exercise and meditation into one activity. When you are participating in yoga, you need to focus on how you are breathing as well as how you are moving your body. This is a great way to help you work through stress and boredom.
Yoga teaches mindfulness to help you get in touch with your body, which can help you to identify true hunger, versus emotional hunger.
You may have already noticed that when you are stressed out, you tend to rub your temples. Self-massage is incredibly effective for helping to relieve stress. It is also a great way to keep your mind focused and your hands occupied. Another option is to go for professional massages to help you relax and distress.
#10. Enjoy A Cup Of Tea
If you find that when you are watching TV, you like to have something to snack on, a cup of tea is a great alternative. It allows you to mindlessly sip on something warm which keeps your hands and your mouth busy.
#11. Go For A Walk
Getting out into the fresh air is a great way to help clear your mind. When you are struggling to cope with emotion, going for a walk, brisk or slow, can go a long way. Any physical activity will help you get to the root of the issue. They are also beneficial when you work through your thoughts without interruptions.
#12. Use Worry Beads
Keeping worry beads in your hand is a great way to work off nervous energy. Worry beads have been used to help people overcome addictive behaviors. You could break bad habits for a long time with great success.
#13. Find A Hobby
Another option of keeping your hands and mind busy when you are dealing with emotions is to take up a hobby. Taking up crocheting, knitting, painting, drawing, or gardening will keep you busy. Any fun activities will help you deal with the emotions that normally lead to you reaching for food.
#14. Practice Mindful Breathing
Focus on your breathing when you find that your emotions are taking over every thought. The concentration can bring you back to the present and stop those emotions from controlling you. You no need to change your breathing, just acknowledge each breath as a way to clear and reset your thoughts.
#15. Call A Friend
Regardless of what emotion it is that you find lead you to the kitchen, stop, and call a friend. A friend can offer you comfort and support and help you get through the pain. If it is a positive emotion, a friend can help you celebrate without food.
#16. Express Yourself
This is one of the healthier physical activities to deal with emotions. Journaling, drawing, gardening, knitting, and painting are some excellent methods of self-expression.
#17. Think Through Emotions
Critical thinking is a fantastic skill. By developing your ability to process feelings, you can learn how to cope with them.
In the emotional eating cycle, eaters only get as far as the initial urge to eat when that certain trigger hits. Stopping to think, identifying how you feel and the reasons behind it can detract you from engaging in comfort eating.
#18. Chew Gum
If you like to snack while you are working or studying, chewing gum is a great alternative. The motion of chewing gum is similar to nibbling on chips or cookies. It allow you to get the same gratification as from snacking.
Through mindfulness, focus and awareness, you can put an end to emotional eating. Begin your journey to a healthier mind and body today.
Coping with Emotional, Compulsive and Comfort Eating
If you find yourself reaching for food every time you are experiencing an emotion, you are probably also noticing the number on the scale slowly climbing as well. Although the cycle may seem impossible to break, you aren’t doomed to a life of obesity and using food to help you cope with your emotions.
Before you can begin coping with emotional eating, you first need to realize your unhealthy patterns. Start tracking when and what you are eating. If you are noticing that you are eating when you are not hungry and are experiencing intense cravings for comfort foods, you likely need to find better ways to cope with your emotions.
How to Stop Binge Eating
Emotional eating often occurs simply because the tools for coping with emotions are not present. If you are willing to look deeper into why you are reaching for food, you are more likely to be able to come up with healthier solutions. If you can’t figure out what is leading you to emotional eating, reach out to a trained professional for help.
Not only are they going to be able to guide you to the cause of your emotional eating, but they are also going to be able to guide you through overcoming it.
Emotional eating may seem like a cycle that you are never going to be free of. However, by using the tools in this report along with some hard work and dedication, you can learn better ways to cope with your emotions and soon be using food only to fuel your body.
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