Emotional Eating is something we’ve all done.
At the store, we buy a box of cookies, a bag of chips, or a pint of ice cream, and start eating.
It’s a normal reaction to stress, boredom, or other negative emotions.
Unfortunately, emotional eating usually leads to extra pounds, and if we’re not careful, those extra pounds can lead to health problems.
But there are ways to control emotional eating and put an end to the weight gain.
It can be mentally and physically harmful, but that doesn’t mean you have to keep eating in response to your emotions.
This blog post will help you understand how emotional eating works, and how you can stop it once and for all.
Emotional eating is using food to cope with emotions instead of dealing with them head-on.
It’s not about feeling hungry; it’s about using food to make yourself feel better.
Emotional eating is more common than you might think – three out of four Americans do it.
If emotional eating is preventing you from living a happy and fulfilling life, here are a few things you need to know:
There are other ways to cope with emotions besides food.
For example, some people find that exercise, journaling, or talking to a friend can be helpful.
Find what works for you and try to find other outlets for your emotions.
Remember, your emotions are also n normal and natural and don’t need to be stuffed.
It is a common coping mechanism, and it’s nothing to be ashamed of, know you’re not alone.
However, if you’re struggling with emotional eating, talk to your doctor or mental health professional.
They can help you find ways to cope with your emotions healthily.
If you find yourself eating emotionally more often than not, it could signify something more significant.
It could indicate an underlying mental health issue, such as depression or anxiety.
Talk to your doctor or mental health professional if you’re concerned that emotional eating might signify something more extensive.
There is help out there for emotional eating that is causing health problems.
When you suspect that it has started to interfere with your life, you can learn to control it.
You can try many different techniques, such as mindful eating or keeping a food journal.
There are also many books and articles on the subject.
Struggling to control emotional eating on your own? some professionals can help.
Emotional eating has nothing to do with willpower or self-control.
Instead, it’s used as a coping mechanism to deal with difficult emotions.
And like any coping mechanism, it can become harmful if used too often.
When done in moderation, there is no harm. The harm comes when you overeat or undereat based on emotions.
So don’t be too hard on yourself. Just try to be aware of why you’re doing it and ensure that it isn’t negatively impacting your health.
It can involve any type of food, not just junk food.
In fact, some emotional eaters may even avoid junk food altogether because they see it as a trigger for overeating.
Eating lots of apples is less harmful to your body, but if you still consume too much food for your body’s needs, the combination, will lead to health issues.
There’s nothing inherently unhealthy about emotional eating.
It only becomes a problem when it leads to overeating or eating unhealthful foods.
So, can you train yourself to eat just a serving?
Anyone can be an emotional eater, regardless of their weight.
Emotional eating is about the emotions, not the weight.
Many people who are emotional eaters will also revert to not eating due to the same reasons they overeat – emotions.
Everyone has a distinct and individual reason for emotional eating.
It might be a way to cope with stress, loneliness, boredom, or anxiety for one person.
While for the next person, it might be a way to stuff feelings of depression or forget a memory that makes them sad.
Whatever the reason, it’s important to be aware of the signs so you can address the underlying issues and not suffer the consequences that emotional eating may bring to your life.
Here are a few signs that you might be emotionally eating:
Tiredness, fatigue and exhaustion, are common triggers for emotional eating.
If you find yourself snacking more often when you’re tired, try to get more sleep, so your body isn’t craving food for energy.
Get enough sleep each day at least for 7 to 8 hours, per night.
Anxiety is an emotion that can trigger emotional eating.
If you reach for food when feeling anxious, try to find other ways to cope such as deep breathing or exercise.
As you can see, the key is identifying the cause and then doing something about it.
You may find yourself eating because you think it will make you feel better.
Emotional eating is often a way to avoid dealing with unpleasant feelings.
However, if you find yourself using food as a means of escape, it’s time to address the root cause of your emotions.
Food might make you feel better for the time you’re eating it, but shortly after, a wave of guilt will follow, then the physical damage.
This is one of the most common signs of emotional eating.
Whenever you reach for food even when your stomach isn’t growling, you’re likely using food as a coping mechanism.
So, if you’ve had good meals during the day and at 9 pm, you’re sitting alone eating your pint of ice cream while crying, there are issues that need to be addressed.
Stress is a common trigger and most people reach for unhealthy foods when feeling stressed.
Other ways to cope with stress, are exercises or meditation.
If you check in with your body and realize you’re not hungry, simply take it as a sign you need to exercise or meditate.
Boredom is another common trigger for emotional eating.
If you find yourself snacking out of boredom, find something else to do to occupy your time and keep your mind off of food.
Maybe you can start knitting or building model airplanes.
Both keep your hands busy and can end boredom.
Loneliness is another emotion that can lead to emotional eating.
If you reach for food when you’re feeling lonely, try to find other ways to connect with people, such as social media or joining a club or a group.
There are numerous meetups you can participate in, in your local area.
Check out meetup.com
Eating to escape from your emotions is often a way to avoid dealing with unpleasant feelings.
The feelings can be about anything you’re going through.
You may be consciously aware of, or they may be subconscious.
However, if you find yourself using food as a means of escape, it’s time to address the root cause of your emotions.
If you’re someone who often turns to food for comfort, you’re not alone.
It is a common coping mechanism triggered by various emotions, including sadness, boredom, anxiety, and stress.
Unfortunately, while emotional eating can provide temporary relief, it can also lead to long-term consequences like weight gain, poor body image, and guilt.
The good news is you are not alone some have figured out how to eliminate their problem. You can too.
If you’re looking to break the cycle of emotional eating, here are some tips to get you started:
The first step to ending the cycle of emotional eating is to become aware of your triggers.
What emotions or situations tend to lead you to turn to food?
Once you know your triggers, you can work on finding alternative coping mechanisms to help you.
One of the best ways to break the cycle of emotional eating is to create a support system.
This can be friends, family, or even a therapist.
These people can give you the encouragement and accountability you need to stay on track.
When you feel the urge to emotionally eat, try to distract yourself with another activity.
This can be anything from knitting, reading a book, meditation, to taking a yoga class.
The goal is to find something that will take your mind off food.
Be present when you eat and become more aware of what you’re consuming.
This means not eating in front of the TV or while working on the computer.
Instead, focus on your hunger cues and stop when you’re full.
It is very important to focus on taking care of yourself physically and emotionally.
This means eating balanced meals, exercising regularly, and getting enough sleep.
When you take care of yourself, you’re less likely to turn to food for comfort.
Find other ways to cope with your emotions.
If you reach for food when you’re feeling emotional, it’s time to find other ways to cope with those emotions.
Some healthy alternatives include talking to a friend, going for a walk, or journaling.
If you’re struggling to break the cycle of emotional eating on your own, it may be time to seek professional help.
A therapist can assist you in exploring the underlying causes of your emotional eating and provide additional support.
No matter how long the problem has lingered, the first thing to know is that you can do this!
You can easily stop reaching out for foods, having this new-found knowledge of recognizing your own triggers, and replacing the urge.
This is made possible, when you write things down, your emotions, the frequency, etc. This article will help.