Eating isn’t something we only do to satisfy a physical hunger. We can turn to food for a number of reasons, including for comfort or when we’re feeling stressed. This is often when less favourable food choices are made - the quick and easy, beige and less favourable foods that satisfy us - only ever momentarily. When we eat for emotional reasons, we’re not fixing the emotional issues, we’re actually only making them worse. Once the eating is done, the original emotional problem remains as well as a new feeling of guilt for overeating.
Are you an emotional eater?
If you’re worried about your eating habits but aren’t sure if you are an emotional eater then consider the points below and if you identify, then there is time to change:
● Do you eat when you’re not hungry?
● Do you use food as a reward?
● Are you feeling powerless to stop?
● Do you eat to feel emotionally better?
● Do you regret your food choices afterwards?
If you identify with or answer “yes” to all or even some of the above, sometimes, or all the time, it is perfectly normal. On the other hand, the good thing about what is ‘normal’ but not necessarily beneficial is that you are now aware. How aware you remain is the first step to long-lasting change and control.
The relationship between stress and emotion: Are you suffering with stress eating?
According to government statistics stress is on the rise in the UK and the latest research, conducted by The Mental Health Foundation found that 74% of adults have felt overwhelmed or unable to cope with stress, at some point, over the last year. Stress can come with an array of symptoms, including; physical, mental and changes to behaviour. A common sign of stress is appetite changes - either not eating enough, or eating too much.
When stress is chronic it can have significant effects on a person's eating habits. Overeating is the most common eating change due to stress releasing its own hormone, named cortisol. Cortisol triggers food cravings that’ll produce a quick burst of pleasure and energy, such as sweet, salty and fried foods. Once these have been consumed you’re likely to then experience the feelings of shame or guilt as you know you haven’t made the wisest nutritional decision, so go on to punish yourself further.
How to make a change
When you’re mentally and physically strong, you’re better equipped to deal with the strains and stresses that are inevitable in life. By taking the time to practise things like self-care and making more health conscious decisions, you will be able to deal with emotionally difficult times without seeking out quick, short term fixes such as “junk” food and sugary snacks. The more uncontrolled stress in your life, the more likely you will be to try and gain emotional relief through food.
To treat the problem of stress eating you need to fundamentally cure the cause. Although you can’t prevent all the stress that comes your way, you can help yourself to be better prepared and make the cycle between food and emotions a healthier one.
Make exercise a priority - Exercise is a powerful stress reducer. When you’re more active your feel-good chemicals - endorphins - are boosted, providing naturally effective distractions from daily worries.
Get a good night's sleep - Your body will crave sugary foods for the quick energy bursts if you haven’t had enough sleep. By getting close to the recommended 8 hours per night, food cravings will be reduced.
Relax - Whether it’s a bath, book or TV show, taking just 30 minutes a day to focus just on relaxation is so important to reducing stress and recharging batteries.
In order to start this:
1. Be intentional – Make a plan, write it down, set alarms
2. Find a support system or form of accountability
3. Keep a journal – for triggers, the lows, highs and increased awareness
4. Celebrate your wins and your progression no matter how small – sleeping just 5 minutes earlier today is progress from yesterday.
Point 4 is extremely important because small wins and progress are directly correlated with #consistency, which leads to long term #results. A lot of us know what to do, but are not consistent. The idea is to form more favourable new habits, as easily as it is to create less favourable ones; eventually crowding out the less favourable ones. Conversely, trying to break habits, although initially exciting, is often extremely difficult.
Comments