Do you run to the kitchen when you’re feeling down or upset? And do you find that food fixes any negative feelings you have and makes you feel happy? And that the beautiful feeling that eating gives you is worth gaining a few kilos? You are not alone, my dear. It is very common for people to turn to food for comfort and as a way to deal with negative and difficult emotions.

When you eat in response to your emotions, It’s called emotional eating and everyone does it sometimes.

Although food seems like a way to cope in moments of grief, However, it does not address the real problem. If you are feeling stressed, anxious, bored, lonely, sad or tired, Make sure that food will not treat those feelings.

But for some people, Turning to food to cope with problems creates guilt and more difficult feelings.

You may now be wondering: Why do I want to eat when I’m stressed? How do I stop emotional eating? What can I do to reduce stress instead of eating?

Follow us to find the answers.

What are the situations that make you eat because of your emotions?

The reasons are divided into internal and external:

Common external causes include:

• work stress
• financial problems
• Health problems
• social problems

People who are or have been on strict diets are more likely to eat emotionally.

Other possible internal causes include:

Lack of awareness of how you feel.

Alexithymia (inability to understand, process, or describe emotions).

Inability to manage emotions.

Inability to manage emotions.

Is emotional eating an eating disorder?

Emotional eating in and of itself is not an eating disorder. It could be a symptom accompanying one of them

As the symptoms of an eating disorder include the following:

Being very strict in your food choices.

Frequently describe foods as “good” or “bad”.

Crash diet.

You often eat in response to your emotions rather than out of true hunger.

Your meal times are irregular.

Feelings of guilt or shame after eating foods considered “unhealthy”.

and others..

If you think you have symptoms that indicate you may be infected, Talk to a psychologist or nutritionist who will guide you to treatment.

physiologically, Why do I want to eat when I’m stressed?

When we eat to satisfy an emotional need, The relief we may feel is often temporary.

From a physiological point of view, Emotional stress causes the adrenal glands to release the hormone cortisol. when this happens, You may notice an increase in your appetite and cravings for sugary, salty or fatty foods.

This can be caused by your environment – for example, The physical, mental and emotional toll of living during the COVID-19 pandemic.

According to the American Psychological Association (APA), Nearly 8 in 10 Americans feel the coronavirus pandemic has been a major source of stress. And 7 in 10 Americans have reported an increase in their overall stress levels since the pandemic began.

And before you go to the fridge to eat, You should ask yourself: “Am I really feeling hungry, or is it hunger because of my negative feelings?”

To answer this question, you must know the difference between real hunger and emotional hunger:

And real hunger:

• It develops slowly over time.
• While eating, you feel full and consider it a signal to stop eating.
• related to the last time you ate.

As for emotional hunger:

• You suddenly feel it.
• You don’t feel full. Or not wanting to eat more.
• Caused by your need to rest or calm down.

Now that you know enough information, here are a few tips to help you if you are experiencing this problem:

1- Set your meal times:

Cognitive behavioral therapy for emotional eating often includes behavioral strategies, Such as eating regular meals on time.

Some researches call this problem the cold and hot emotional divide. The cold state means that you are not hungry and therefore neutral or “cold” towards food. while in the hot state, You exaggerate the feeling of hunger, which leads to (emotional eating).

In one study, Meal planning has been linked to a variety of nutrients at each meal, diet quality, and obesity reduction.

2- Know your stressors.

Are you aware of your emotional eating triggers? Knowing what causes your stress is the first step towards treating it.

fully understand the problem, Analyze it, accept your feelings as they are, try to calm yourself down with any activity you like, or ask for help.

3- Remove unhealthy food from the kitchen:

After you have identified the stressors, The next step is to eliminate fast foods. Especially if they are high in sugar or high in fat.

You should eliminate the foods and snacks you eat when you are stressed from your kitchen, your desk at work, or your car.

Replace it with your favorite healthy foods.

4- Release your anger and sadness with other activities:

When you’re stressed and food is just around the corner, Instead of eating it, you need to find other ways to get rid of this condition.

Here are some ideas you can try:

• Walk for 10 to 15 minutes.
• Practice 3 to 5 minutes of diaphragmatic breathing (also known as belly breathing).
• Drink a glass of water and add your favorite fruit for a little flavour.
• Call a friend or family member.
• Read a chapter or two of a book or do a crossword puzzle.
• Get your hands busy with a hobby like knitting, drawing, or even squeezing a stress ball.
• Do yoga or meditation.

5- Add more protein to your plate:

• Eating protein may keep you feeling fuller for longer.
• Protein sources include:
• Meat, poultry, fish and seafood
• eggs
• Dairy products
• soy and tofu
• Beans, lentils and legumes
• Nuts, seeds and grains

Here are some protein-rich recipes. Recipes – Sara Pop Fit

6- Ask for support and help:

Try to resist isolation in moments of sadness or anxiety, as these are difficult feelings to face alone. A quick phone call with a friend or family member can completely change your mood. There are also formal and specialist support groups that can help you.

A pilot study found that social support helped participants respond better by changing their eating behavior.

Consider getting additional help from professionals.

Find a dietitian who has experience supporting people who struggle with emotional eating.

A mental health professional can help you find other ways to deal with negative emotions, and therapists often use cognitive behavioral therapy (CBT).

Do not hesitate to ask for help, whatever your situation. Instead of suppressing your negative feelings, try to understand them. accept and contain it.

Written by: Mai Majar

Sources:

healthline

healthline