Identifying and Treating the Issue of Emotional Eating

Reaching for a snack is a common habit for people looking for comfort. Eating in response to your feelings is known clinically as emotional eating. While the occasional instance of emotional eating is not a concern, it is considered to be problematic when it evolves into a habit. Here is a look at the issue of emotional eating, as well as ways to control this habit so that it does not control you.

Defining Emotional Eating

Turning to food to cope with hard feelings is a normal behavior. However, this habit often triggers more feelings of guilt and shame, creating a cycle that is hard to break.

Several life issues cause people to turn to food as a coping mechanism. Some of the most common triggers include financial stress, health issues, problems at work, and relationship struggles. Individuals with a history of dieting are more likely to engage in emotional eating compared to those with a healthy relationship with food.

Reaching for a snack in times of stress is a learned behavior. The more that you use food to cope, the more entrenched the habit becomes. While emotional eating is not a clinical eating disorder, it can lead to the development of one down the road. For instance, emotional eating often serves as a gateway to more disordered eating behaviors.

When trying to understand the triggers for emotional eating, it is important to know the difference between emotional hunger and physical hunger. Unfortunately, recognizing the difference between these cues is challenging.

In general, physical hunger comes on more gradually with a direct connection to the last time that you ate. Signs of true physical hunger include a grumbling stomach, lightheadedness, difficulties focusing, mood swings, reduced energy, and an increase in food noise. Conversely, emotional eating comes on more quickly and is usually the direct result of what feelings you are experiencing at that precise moment.

How to Control Emotional Eating

While it is not easy to break the habit of emotional eating, there are several strategies that have been shown to help. One of the first steps to take is to start an emotion diary. Understanding where your emotions are coming from and how they are tied to your eating habits will empower you to make meaningful changes. Start by recording every bite you take, noting how you were feeling, what emotions preceded the urge to eat, and how you satisfied this urge.

Some emotional eaters have found great success with moving the body when the urge to eat strikes. Physical activity naturally reduces stress hormones in the body while simultaneously releasing feel-good endorphins. All of this can mitigate the urge to reach into the pantry when the feelings become too big. You do not have to engage in intense exercise to enjoy this benefit. A simple walk around the block can help to clear the mind and serve as a distraction.

Being intentional about mindfulness is another proven strategy to control those eating urges. Mindfulness means that you are paying attention to every facet of the current moment. Simply sitting quietly and focusing on breathing can redirect your thoughts so that you limit the urge to lean on food as a coping mechanism.

It is particularly important to practice mindfulness when eating, as this inherently leads to a more positive relationship with food. Rather than eating as a way to feel better emotionally, be intentional about nourishing the body until it feels satisfied. Pay attention to the food's smell, textures, and layers of flavors to fully be in the moment with the practice of eating.

That said, it is also important to get enough to eat. It is easy to turn to food when stressed if you are already hungry. Eating smaller meals throughout the day will spread out the caloric requirements and maintain steady blood sugar levels. All of this helps to prevent overeating when a hard feeling creeps up. Identifying and acting on the early signs of hunger will also reduce the odds that emotional eating becomes a crutch.

Some people find great success in scheduling their meals. Eating regular meals at planned intervals throughout the day is typically useful in curbing physical hunger so that emotional hunger does not become as big an issue.

Lastly, do not hesitate to employ the expertise of professionals if emotional eating is interfering with your long-term health goals. A registered dietitian is a great resource when looking for support with emotional or disordered eating. These professionals can help to both identify and address eating triggers.

A mental health professional also provides good support for people struggling with emotional eating by addressing the root cause of what is triggering this response.

The occasional binge eating episode when dealing with a challenging time in life is generally not a cause for concern. However, turning to food regularly as a way to cope with stress is never healthy.

Looking for stories that inform and engage? From breaking headlines to fresh perspectives, WaveNewsToday has more to explore. Ride the wave of what’s next.