How to identify if you’re emotionally eating (with a guide to solutions)
Understanding emotional eating
Emotional eating is when you use food to cope with negative emotions like stress, fear, boredom, sadness or loneliness. You may often feel like food just understands you and that it brings you happiness. Choosing to eat becomes an emotional reaction instead of eating to satisfy hunger or for energy.
This doesn’t mean you shouldn’t enjoy eating; food should taste good, especially when it’s healthy! But the key is that your reason for eating shouldn’t be driven by emotions alone.
Is emotional eating affecting you?
If you have a balanced diet and are in good health, indulging in occasional sweets is not a bad thing. However, if you’re not happy with your body and consistently turn to food for extra comfort, this could be a sign of emotional eating. The reason why I specifically say “extra comfort,” is because calories, which is the energy that you get from eating, should bring your body comfort as it is nourishment. Notice, however, that I said your body. That means your stomach shouldn’t be growling and you now have enough energy to perform for the rest of the day. This is the normal and healthy response to satiety. But when you run to food for EXTRA comfort as an emotional response, it often leads to poor choices, such as processed foods and sweets.
Top 3 signs of emotional eating
Craving Specific Foods: You crave empty calories, such as sugary or processed snacks.
Mindless Eating: You continue eating even after your hunger is satisfied, and often struggle to stop.
Difficulty Identifying Emotions: You’re not in tune with your feelings or find it hard to explain why you’re upset or triggered.
Getting to the root of emotional eating
The root of the issue, like the name suggests, lies in a lack of understanding or management of emotions. Start to note WHEN you crave your favorite sweet treats or snacks, and track any patterns. Ask yourself WHY do I feel lonely, sad or anxious during these times. Knowing these answers is knowledge of the real issues you never faced before, or maybe you have but never received deliverance from them! Once you know the real issue you have, maybe the first step is counseling or therapy, depending on how deep it is. However, knowledge is still not the solution. Action in the right direction is the solution.
Make a plan:
Write Down Your Emotional Triggers : Track what sets off your cravings.
Identify the Root Cause: What’s driving your triggers and emotions?
Notice When You Feel Triggered: Acknowledge your emotional state.
Acknowledge Your Triggers: Admit that you’re seeking comfort in food.
Create Barriers: Develop strategies to pause or think before you eat for comfort.
Stay tuned for next steps
In the next blog, we’ll dive into specific strategies for create barriers to emotionally eating. This simply means to make it hard for you or to stop and think before you act on emotionally eating. Click here to read more on specific strategies to stop emotionally eating.
Conclusion
Emotional eating stems from unresolved emotions, not just hunger. By recognizing the signs and understanding your emotional triggers, you can create a plan to break the cycle. Writing down triggers, acknowledging cravings, and taking action are key steps toward managing emotional eating. Remember, mindful eating and emotional awareness will improve your relationship with food and contribute to a healthier, happier lifestyle.
