Emotional eating: 5 tips to reduce overeating when stress hits.
I know that it might seem counterintuitive to think about how your emotions are connected to your eating choices during a time of the year when we are inundated with treats and heavy meal after heavy meal, but hear me out: being mindful of the why/what/when/how of eating has a significant impact on the kind of relationship we have with food, and all these factors can really “make it or break it” when it comes to our efforts to maintain a healthy weight, not to mention the sense of guilt that often accompanies our small - or large- binges.
Our bodies are physiologically programed to demand food; there is no question about it. The trouble comes when we start mistaking our response to hunger, and seek certain comforting foods as a way to manage stress, anxiety, or negative emotions and experiences. We have all done it: thinking about that lustrous piece of chocolate, or that bag of potato chips when things are not really going our way. The American Psychological Association reports that thirty-eight percent of adults say they have overeaten or eaten unhealthy foods in the past month because of stress. 49% of these adults report engaging in these behaviors weekly or more. 33% of adults who report overeating or eating unhealthy foods because of stress say they do so because it helps distract them from stress. Eating to relieve stress of unpleasant feelings brings relieve only temporarily, though. The same report by the APA shows that, after having overeaten or eaten unhealthy foods, 49% of adults report feeling disappointed in themselves, 46% report feeling bad about their bodies and more than 36% say they feel sluggish or lazy.
It is, therefore, very important that we learn to recognize what triggers impulsive eating, and learn to differentiate from true hunger. An emotional need for food may come on suddenly, while physiological hunger is gradual; emotional hunger tends to crave certain comfort foods - especially fatty or sugary snacks that tend to provide that instant “rush”- while physical hunger can be satisfied with pretty much anything. Contrary to physical hunger, emotional eating tends to worsen during moments of stress or when we are experiencing negative feelings or thoughts, gives you the impression that you must seek immediate satisfaction, and it often leads to feelings of shame or guilt.
Ok. So emotional eating is a common phenomenon, and definitely worth looking into when you find yourself engaging in this kind of self-soothing behaviors frequently in response to negative emotions. Issues like stress, repressed emotions, feelings of void, childhood associations between food and rewards, and the onslaught of media advertisements and marketing that tell us that eating is associated with feelings of pleasure all add up to the mix. In terms of a sensible weight control strategy, addressing emotional eating is a key aspect to create a long-term sustainable plan, as I argue in the video below.
So what to do when emotions take over and you rush to the fridge to grab that tub of chocolate ice-cream? There are several strategies that can be used, and that are highly effective in preventing you from overindulging when food is all around.
1. When the cravings hit, check in with yourself and ask “am I really hungry, or are my emotions dictating my impulses?” Taking a moment to give things a thought, perhaps taking a couple of deep breaths, will help you sort out what is going through your mind at the moment, and perhaps diffuse the impulse. One of the principles of mindfulness meditation, that I teach my clients, and I find particularly beneficial in my own personal life, is the idea that all feelings, all emotions, all struggles are temporary…. Impermanence. Understanding that “this too shall pass” will help you accept the feeling that might be overwhelming you momentarily and let it go.
2. Get distracted. That’s right, if paying attention to your thoughts or emotions becomes overwhelming, you can try to re-direct your attention to another activity. While at home you may try pumping up the music, reading a book, call a friend up, or even doing some on-the-spot exercising! if you are in a social situation, instead of reaching for that second serving of chocolate cake, try to engage in conversation with someone else, or help the host/hostess clean up instead! again, soon your mind will forget about your craving.
3. Have a glass of water instead. The act of drinking and breathing slowly as you do will stimulate your parasympathetic nervous system, which counteracts the fight-or-flight system that is stimulated when stress/anxiety strike.
4. Make healthy choices. If the impulse to grab some food is just too strong, choose something that will be less likely to feel guilty about later on. Munch on a handful of nuts instead of a bag of potato chips, or an crunchy apple instead of a piece of candy if the craving calls for sugar. You will be happy to have made the better choice!
5. Rid your house/office from unhealthy temptations. If you know that having a bag of candy canes in your house will make it impossible for your to exert self-control, avoid stocking them all together. Think about healthier snack ideas that won’t have a big impact on your waistline.
In clinical practice I find it crucial to address stress and low mood when working with clients towards a healthier weight, and while the prescription is individualized, it can involve supplementation with vitamins and minerals that support the function of the nervous system, and botanicals that reduce cortisol and help the person cope with stress.
I also ask my clients to keep a diet diary, paying particular attention to what feelings they are experiencing at the different time points when they eat. By becoming aware, great gains are made! In addition, I encourage my clients to become familiar with the principles of mindful eating.
It is evident that emotional eating stems from difficulties with dealing with our current feelings in a constructive way. Seek the help of friends, family or bring it up with your healthcare provider if you are finding that impulsive eating has become your go-to coping mechanism. Stress/boredom eating has the potential to lead to weight gain, and might be a sign that a more serious emotional issues is taking place.
