Make peace with food again and stop eating based on your emotions.

Do you eat based on your emotions? Then read below to discover how to stop eating emotionally.

Sadness, boredom, and tiredness have led you to the bottom of an ice cream tub, where you have no idea how you got there. Maybe you’re so used to using food to numb your emotions that you reach for it whenever you’re stressed. The desire is so intense that it appears to be uncontrollable.

Having spent several years of my early life as a self-avowed emotional eater, I understand how upsetting it can be. Especially when you’re so embarrassed after that final scoop. Worse, you tell yourself every evening that tonight will be different, but you find yourself snacking on the inside of the fridge at quarter to ten.

So, what is emotional eating?

Emotional eating is technically defined as “eating in response to negative sentiments,” but is it as horrible as diet culture would have you believe? Or perhaps it is something you can live with?

The first thing to realise about emotional eating is that it might sometimes simply be your body’s response to food limitation.

When we restrict our food intake (via diets or strict healthy eating regimens), we may have more thoughts about the specific foods we are limiting.

Then we become obsessed with these “forbidden foods,” so when we do cave and eat them, we feel guilty and often out of control. This is commonly referred to as “emotional eating.” Also, keep in mind that eating is an emotionally charged activity.

We eat to rejoice, bake to express love, and share intimacy over dinners out. Food is used to commemorate significant life events.
It’s love, comfort, and reward all rolled into one. Indeed, food is so emotionally laden that it’s no surprise that you have an emotional attachment to it.
Eating to get distracted, to numb emotions or just out of boredom is, in a sense, emotional eating.
Assessing your feelings and whether you are biologically hungry before eating will help you to stop eating emotionally.

Food is an essential component of life, but what if you don’t know…

The difference between physical and emotional hunger?

Physical hunger builds gradually; you feel hungry for a range of meals, and as you consume, you begin to feel full.
Emotional hunger, on the other hand, comes on quickly, it’s urgent, you often crave only one thing, and it can lead to a binge.

Eating has emotional implications, so why do we use food to numb our feelings?

We will feel emotions such as rage, irritation, loneliness, and boredom throughout our lives. But eating won’t make these emotions go away—it may bring a momentary reprieve from negative sentiments, but how long does that last?

If you routinely eat when you aren’t physically hungry, it’s worth thinking about what your triggers are.
Procrastination, boredom, or anxiety are all possibilities.
Have you ever eaten to avoid boredom or mindlessly munched through a packet of crisps due to work stress?

Besides distraction, you can use food to numb your emotions. For example, eating ice cream after having a fight with your partner will surely make those feelings go away.

It’s probably not such a huge concern if you occasionally use food to divert or dull emotions. However, if you always turn to food when you have problems in your life, this can be bad for your health because it can cause you to overeat, be depressed, or be anxious.

What should you do if you think you’re eating emotionally?

If you are eating because of minor emotions or because you are experiencing being out of control with binges, the following questions could help:

• Am I actually physically and biologically hungy?
• How much have I ate last time and how long ago was that?

Once you rule out that you’re not planning to eat due to being hungry, consider the next question.

• What else am I feeling right now?

When you’re not hungry and reach for food, it’s time to investigate your emotions. It may take a bit of time to understand how to do this if you have spent so many years suppressing your feelings.

Here are some ideas to get you to stop eating emotionally : Write down your feelings in a notebook, or call or text a close friend to chat about them. If you prefer not to speak to anyone, you can record your thoughts on a voice note. Crying or simply letting your emotions wash over you might be beneficial.

Is there something specifing missing in my life?

Sometimes we eat to satisfy an unsatisfied urge. As a psychologist, I believe it is perfectly acceptable to use food to cope with emotions on occasion, as long as it is not your sole coping technique. However, if you use chocolate to distract yourself from boredom in front of the TV every night, it may be time to try something new to help you feel nurtured.

Perhaps you need extra rest because you’re exhausted, and taking a nap would be the most caring thing you could do.
You could read a book, listen to music, complete a puzzle, listen to an audio book, take deep breaths, or meditate.

Perhaps your body requires something more energetic. Here is what you could do to stop eating emotionally:

• Take a walk around the block or to the park.
• Go outside into nature.
• Swim.
• Dance to your favourite music.
• Stretch.
• Hang out with a friend.

The basic fact is that we’re all emotional eaters occasionally—and that’s perfectly fine.
However, if it’s routine and is now a habit, it’s critical to take the time to investigate your desires.
This will assist you in coming to terms with your eating experience and ceasing to feel so out of control around eating.

Original article author: Dr. Lara Zibarras