Do you sometimes eat to feel better or reduce stress? If so, you may be engaging in emotional eating. Emotional eating is when you eat high-calorie, low-nutrition foods to try and fulfill your emotional needs instead of physical hunger. This behavior can be harmful to both your mental and physical health.

Identifying Emotional Eating

It can be challenging to identify if you are engaging in emotional eating, as it is often a subconscious behavior. However, keeping a food diary can be an effective way to identify triggers and patterns. Ask yourself the following questions to determine if you may be engaging in emotional eating:

– Do you eat more or less when you are feeling stressed?
– Do you eat to feel better?
– Do you find eating cheers you up or calms you down when you feel anxious?
– Does food feel like a comforting friend?
– Do you feel powerless over what and how much you eat?
– Do you use food as a reward?

If you answered yes to any of these questions, you may be engaging in emotional eating.

Physical vs. Emotional Hunger

It can be challenging to distinguish between physical and emotional hunger. Physical hunger gradually builds over time and can wait. You do not crave specific foods and stop eating when you are full. There are no feelings of guilt once you have eaten.

Emotional hunger, on the other hand, comes on suddenly and feels like it cannot wait. You may crave specific items of food and still feel unsatisfied after eating. Emotional hunger can trigger feelings of guilt, shame, and powerlessness.

Risks Associated with Emotional Eating

When you eat for emotional reasons, you often overeat and don’t address the root cause of your emotional concerns. This sets up a negative cycle of feeling guilty for overeating but using food to soothe yourself anyway. Over time, this behavior can lead to obesity, which increases your risk for a variety of health issues.

Stress and Emotional Eating

Stress can significantly impact your appetite. Chronic stress is associated with a greater desire for high-fat and high-sugar foods. Cortisol, the stress hormone, may make you feel physically hungry even when you are not.

Microorganisms in Your Gut

The trillions of micro-organisms in your gut play an important role in susceptibility to many diseases. Studies have shown that your microbiota can impact your mood and behavior. The gut-brain axis describes the two-directional signaling between the gut microbiota and the brain.

Practical Steps to Stop Emotional Eating

Once you have identified your triggers for emotional eating, you can start taking practical steps to stop this behavior. The following are some tips to help you change your eating habits:

– Check in with yourself before eating to determine if you are physically hungry or experiencing emotional hunger.
– Avoid having forbidden foods as they can be more tempting.
– Eat mindfully, focusing on each bite and savoring the flavors and textures of your food.
– Stop eating when you are full.
– Find other ways to address your emotional needs, such as connecting with friends or finding a hobby you enjoy.

Support Your Emotional Health with a Healthy Lifestyle

To support your emotional health, you should prioritize self-care activities such as getting enough rest, regular exercise, and making time for yourself. Additionally, connecting with friends and family can help build resilience and cope with life’s challenges.

Final Thoughts

Emotional eating is a harmful behavior that can negatively impact both your mental and physical health. Identifying emotional eating can be challenging, but keeping a food diary and asking yourself specific questions can help. Implementing practical steps such as mindful eating and finding other ways to address your emotional needs can help break the cycle of emotional eating. Supporting your emotional health with a healthy lifestyle can also help build resilience to navigate life’s challenges.