Emotional Eating: What It Is & How to Rein It In
Whenever possible, we eat when we experience physical hunger. But, of course, there are other types of hunger. For the purposes of this post, we’ll focus on emotional hunger and, thus, emotional eating. When you experience physical hunger, it can be quenched by a wide variety of foods—including healthy choices. It doesn’t have to be immediately dealt with, and you’ll probably stop eating when you feel full.
Emotional hunger almost always causes cravings for what we call “comfort” food. It comes on suddenly and continues even when you’re physically full. Spoiler alert: Emotional hunger and eating can be reined in.
Signs of Emotional Eating
At first, you may happily mistake it as a sign of physical hunger. But emotional eating displays patterns that can be identified and addressed. We’ve already mentioned urgency, cravings, and overeating. But are a few more signs to look for:
You Eat Mindlessly: It’s not about enjoying or even noticing what you eat. Emotional eaters will confess to not even realizing how much or how fast they consumed an abundance of unhealthy snacks.
It Happens in Times of Stress: You might be bored, sad, or anxious. Whatever negative emotion serves as the trigger, it gives you the false impression that eating will make you feel better.
You May Learn It As a Child: Junk food is often given as a reward or a pacifier to children. This teaches them a counterproductive lesson.
The Hunger Involves Your Mind: Your stomach isn’t growling. But you may have images of aromas or textures in your head.
Guilt: Are you feeling guilty after you eat? If so, pay closer attention next time. You may be engaging in emotional eating but not see it.
How to Rein in Emotional Eating
The first step involves self-awareness. You may notice yourself overeating or gaining weight, or feeling ill. If so, ask yourself some questions about your eating habits, especially when you reach for a box of cookies or order a pizza. Some questions to ponder:
Am I physically hungry right now, and if so, is there something in the house I really want to eat?
How am I feeling emotionally? Has something happened to upset me or shifted my mood?
Is there something going on for a while that I’ve been trying to suppress?
Am I eating more lately in general? Do I eat late at night or try not to let others see me when I’m consuming comfort food?
Does someone in my family eat when they are upset, too?
You get the idea. Emotional eating not only distracts you from dealing with problems, but it can also create physical issues. If your self-questioning reveals a trend, you’ll need to take action.
A Few Self-Help Steps to Try
Try to eat regular meals throughout the day so that you won’t get too physically hungry
Give yourself smaller meal portions to avoid becoming overly hungry
Chew more, eat slower in a mindful manner
Don’t eat while doing something that can upset or trigger you
Focus on the meal and savor the sensory experience
If necessary, follow a meal and snack schedule with no exceptions!
When you feel emotional hunger pangs, do something like listen to music or take a walk
Create a support system—talk to trusted friends or loved ones
Therapy Can Be Your Safe Space
The root of emotional eating is, well… emotions. Managing difficult emotions requires coping skills. Therapy is where you identify these emotions and develop those skills. You do not have to struggle with emotional eating. You can find new ways to thrive. Working with a seasoned professional is a proven path toward healing and recovery.
Learn more about our eating disorder therapy in Plainview, New York
