When you reach for food to fill an emotional need rather than a physical one, it is called emotional eating. It is a self-soothing technique that numbs feelings of sadness, anxiety, loneliness, anger, or boredom. 

Sweet or salty tastes can distract from difficult emotions and affect the chemicals in your body. For example, sugar causes your brain to produce a surge of dopamine. It is known as the feel-good hormone in the body and brings a temporary feeling of relief or delight. 

Emotional eating doesn’t effectively deal with the underlying emotions. It can lead to feelings of regret, and indulging in it often may create unintended health consequences.

Let's look at how to recognize emotional eating and better ways to soothe yourself

 

Notice Emotional Eating

Cultivate self-awareness by listening to your body. Before you eat, ask yourself how you feel (sad, lonely, angry, bored). If you are experiencing a difficult emotion, notice if you are trying to meet an emotional or physical need.

Mayo Clinic explains that generally…

• Physical hunger comes on gradually after a period of not eating. Emotional hunger can come on suddenly, even if you have eaten recently. 
• Physical hunger is felt in the stomach. Emotional hunger is felt in the mind.
• Physical hunger often builds gradually. Emotional hunger demands an immediate response.
• Physical hunger can be satisfied with a variety of options. Emotional hunger feels like it can only be satisfied with a specific type of food.
• Eating for physical reasons ends up leaving you satisfied. Emotional eating may make you feel ashamed. 

 

A Conscious Decision 

Knowing your motivation is the first step in choosing your response intentionally. You may decide to eat even if you realize you are not physically hungry. That is okay; just be aware of what you are experiencing and celebrate that you are doing it consciously. 

Emotional eating may be a tool you learned to keep you safe from emotions that feel too uncomfortable. There are ways to deal with difficult emotions that don't involve emotional eating, but it can take time. Be kind to yourself in the process.

Here are some strategies to do instead of emotional eating…

• Distract yourself - watch a show, read a book, or engage in a hobby.
• Remove yourself from the situation - leave the room, go for a walk, or take a drive.
• Reach out to a friend - call, text, or visit a friend.
• Lean into the difficult emotion - let it wash over you, knowing it is temporary.
• Do self-care - journal, create something artistic, or enjoy some tea.
• Rest - nap if you are tired, or sit outside for a minute.
• Exercise - even gentle movement can be beneficial.
• Practice mindfulness - practice deep breathing or choose a self-compassion exercise.

 

I'm here to talk with you about anything to do with your health, so bring this up at your next appointment if you want to explore this issue more.

Dr. Jamie

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