The Unwholesome Double E's - Emotional Eating

WRITTEN BY: Thehani Shireen singalaxana, Class of 2024
This blog is about emotional eating. It explains different causes and ways of eradicating emotional eating.

EMOTIONAL EATING

Emotional eating, also popularly known as stress eating, comfort eating, or hormonal eating, is a phenomenon that’s present in all humans of all age groups. A mechanism of coping, in its own shape and form, that 'helps' us deal with distress. We don't always turn to food to fulfill physical hunger; instead, we seek food for comfort, to ease stress, or to reward ourselves. And when we do, we tend to look for anything that will fulfill our sweet tooth, our inner junk monster, or simply reach for unhealthy eating options. When you're feeling low, you might grab an ice cream cone, order a bucket of sizzling hot KFC if you're bored or lonely, or drop by your local drive-through after a long day at work.

WHAT IS EMOTIONAL EATING?

Emotional eating is when someone uses food to soothe their emotional needs instead of satisfying their physical hunger. It regrettably, rarely resolves emotional issues; rather, it frequently makes them worse. As such, not only does the original emotional issue still exist, but guilt about overindulging in food also surfaces. One can judge if he or she is an emotional eater probably by answering the following questions! Do you reach out to food when you're stressed? Do you ever overindulge in food in an attempt to comfort yourself during stressful or upsetting moments? Do you see food as a means of reward? Does food provide you with a sense of security? Do you perceive food as a companion? When is the right time to eat—(when you're full or not hungry)? When it comes to food, do you feel helpless or out of control?

Emotional eating cycle

Rarely using food as a means to boost oneself, as a form of reward, or to commemorate an occasion is not necessarily an immoral act. We all engage in this behavior! However, when consuming food becomes your primary method of emotional coping—when opening the refrigerator is your first impulse when you're anxious, upset, angry, lonely, or bored—you find yourself trapped in a harmful cycle where the underlying issue is neither acknowledged nor resolved. Emotional cravings cannot be appeased through consumption. Although overindulging in food may provide brief satisfaction, the underlying feelings that caused the desire to eat persist. In most cases, you will ultimately find yourself feeling even more miserable than before due to the surplus calories you have consumed. Moreover, this problem becomes even more complicated when you are unable to acquire healthier techniques for handling your emotions. Consequently, controlling your weight becomes more challenging, and you begin to feel more vulnerable to food and your emotional state. Nevertheless, no matter how helpless you may feel, it is always possible to bring about a beneficial transformation by adopting healthier approaches to dealing with your emotions, avoiding triggers, conquering cravings, and eventually stopping emotional eating.

Distinguishing between Physical and physiological(emotional) Eating

In order to liberate yourself from the pattern of emotional eating, it is crucial to understand the difference between psychological and physical hunger. This has been proven to be more challenging than it appears. Emotional hunger possesses a strong force, making it simple to confuse with physical hunger.

Here Is How to Distinguish between the two

Psychological (emotional) hunger strikes without warning while physical hunger grows gradually. Psychological (emotional) hunger perceives an immediate necessity for gratification while physical hunger has the capacity to be postponed. Psychological (emotional) yearns for particular nourishment that brings solace while physical hunger presents a multitude of possibilities—numerous choices appear appealing. Psychological (emotional) fails to find contentment in a satiated abdomen while physical hunger ceases upon reaching satiety. Engaging in emotional eating elicits sensations of remorse, helplessness, and disgrace while eating to satisfy bodily hunger does not lead to a negative self-perception. To begin with, you need to determine what your unique triggers are. Which circumstances, locations, or emotions causes you to crave for comfort from food? Emotional eating is frequently associated with negative emotions, but it can also be caused by happy emotions, like celebrating a successful goal or receiving a reward.

COMMON CAUSES

1. Stress:

It's not merely a figment of your imagination. When stress becomes chronic, as it is often the case in our hectic, fast-paced society, the body produces excessive amounts of cortisol. Savory, sweet, and deep-fried foods that make you feel happy, energetic, and satisfied are the kinds of foods that cortisol makes you crave. The greater the amount of overwhelming stress you experience in your life, the higher the likelihood that you will turn to food as a means to comfort your emotions.

2. Suppressing emotions:

Consuming food can serve as a temporary method for muting or "suppressing" unpleasant emotions, such as fear, anxiety, solitude, resentment, and shame.

3. Boredom:

Sometimes, you might find yourself reaching for food to pass the time, get out of boredom, or satisfy a need in your life. Feelings of discontent and emptiness set in, and food offers a simple way to keep your mouth occupied and kill time. Fortunately and unfortunately, it satisfies you at that exact moment and diverts your attention from underlying emotions.

4. Early life patterns:

Think back to your early memories of eating. Did your parents give you your favourite treats as a reward for good behaviour, take you out to pizza after you received a good report card, or serve you a big bowl of chocolate chip ice cream when you were having a rough day? These tendencies frequently continue into adulthood.

5. Social influences:

While getting together for a meal with others is a wonderful way to decompress, it can also lead to overindulgence. The availability of food, the fact that other people are eating, or even your own discomfort can all lead to overeating.

What Are the steps taken to manage the situation?

To put an end to this, you must discover alternative methods to satisfy your emotional needs. Even though it's a crucial first step, knowing your triggers and the pattern of emotional eating are insufficient on their own.

• If you feel depressed or lonely, reach out to someone who always brightens your mood, engage with your beloved pet, or spend quality time with your family or friends - it doesn’t harm anyone to be a social butterfly occasionally!

• Go for a quick walk, or dance to your favourite music to let go of any anxiety you may be experiencing.

• If you're feeling down, curl up with a warm blanket, light some fragrant candles, enjoy a steaming cup of tea, or treat yourself to a massage.

• To relieve feelings of monotony, one can partake in activities such as immersing oneself in an enthralling book, expressing oneself through writing or drawing, watching a comedy show, exploring the outdoors, or engaging in activities that bring happiness (such as carpentry, playing the guitar, or shooting hoops). The possibilities are limitless!

• Learn to embrace your feelings, even the negative ones. It is always easier to indulge and "forget it all momentarily," However, eating for "relief" won't be a big issue if you can control your emotions!

• Eat mindfully, take your time, and enjoy your food. It is important to note that, eating while operating a vehicle, watching TV, or using a phone can keep you from completely appreciating your food.

• Recognize the different phases of your monthly cycle and do not feel guilty about giving in to your cravings, but do not excessively indulge in "hormonal binges." Keep it under control!

Take a five minutes break before succumbing to a desire:

• Could you wait five minutes to eat? Or start with just a minute. Remind yourself that the forbidden is always very tempting, so don't fool yourself that you can't indulge the craving. Simply take a deep breath and instruct yourself to wait.

• While you are waiting, reflect on yourself. How do you feel about yourself? What emotions are you experiencing? Even if you ultimately give in, your comprehension of the motivations behind your behavior will improve. You can use this to reset so that you react differently next time.

CONCLUSION

In conclusion, indulging in eating to satisfy cravings or rewarding yourself after a long, exhausting day is perfectly acceptable, as long as giving in to emotions does not become a habit. Make sure you sleep at least seven hours a day, exercise frequently, and socialize more to relieve stress. Remember where there is a will, there’s a way!