What is Emotional Eating? 7 Effective Ways to Manage the Emotional Eating.

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Emotional Eating

Emotional Eating

Are you familiar with the term “Emotional Eating”? Do you have the tendency to eat food whenever you are too emotional? You may see many people in your surroundings who are rushing to take food whenever they are very angry, stressed or extremely anxious. This tendency to eat more and more to suppress emotions or to calm down us suffering from stress, tension, anxiety or fear is known as the Emotional Eating. Since it is not associated with our normal hunger or physical hunger but with emotions, it is also known as the Emotional Hunger.

Causes of Emotional Eating

Emotional Hunger or Eating is the eating related to face the extreme emotional phases like stress, anxiety or depression. here people often have a strong desire or craving for high calorie food mainly the high carbohydrate food, fatty food and junk food resulting in obesity, cardiovascular disorder and other physical issues. The Triggers of Emotional Eating are-

. Excessive Stress and Tension in daily life due to personal or professional issues.

. Suffering from Anxiety Disorder- GAD or Social Anxiety Disorder

. Suffering from Loneliness, Inferiority Complex and Depression

. Relationship Issues like Break Ups and separation

. Suffering from any kind of Fear and the Childhood traumas

. Having the Experience of Abuse whether Physical or Psychological and Neglect.

. Suffering from any mental health issues like OCD, Clinical Depression, Psychosis

. Childhood Habits

So, to cope up with the negative emotions people take food as the coping strategy because food here act as the ‘Reward’ for us and give us a better feeling. Actually, food here helps to release the brain chemical ‘ Dopamine’ which gives us ‘Feel Good” feeling. That’s why, people in high stress, anxiety or tension have a strong craving to eat their favorite or comfort food.

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Ways to Manage Emotional Eating

Once Oscar Wilde said, “When I am in trouble, eating is the only thing that consoles me.” And those are not only the words of great Oscar Wilde but the feelings of all suffering from this emotional hunger. There are so many ways to deal with this eating issue related with your emotions, some effective ways are stated below.

Acceptance and Acknowledgement

The first and foremost way to minimize this Eating Issue is to accept the fact that you are suffering from this eating problem related with emotional ups and downs and also acknowledge to try the coping strategies to overcome the problem. Here the mindset and acceptance can do magic to manage this sensitive issue.

Alternative Ways to Manage Emotions

The Emotional Eating is caused due to uncontrolled, unmanaged emotions as only to suppress the negative emotions many people start to stuff themselves with food. But if we can think and learn the other ways to manage our emotions, we can also manage our eating problem. For example, we can do deep breathing or brisk walk for a short period or listen to music or just take a glass of water or juice at the pick of the emotional moment to avoid the intense reaction or our craving for food to manage our emotions. Sometimes just walk on a silent place or practice of mindfulness techniques are also too useful.

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Distract Attention from Emotions

We can manage the Emotional Eating considerably if we can distract our attention from the emotional outburst to some relaxing and enjoyable activities. For example, if you are too upset, too sad instead of taking a chocolate ice-cream you can do some painting work or play your guitar or do some creative writing. All those activities can slowly shift your mind from the emotional turmoil to some relaxing tasks.

Take Affirmations

If you are really eager to manage your Emotional Hunger, you can make affirmations daily to avoid eating junk food and other food only to deal with your emotions because affirmations can help you to make your mindset strong and focused.

Maintain Eating Journal

To deal with your Emotional Eating you can maintain your Eating journal where you will write down the frequency of your eating tendency to manage your emotional condition, what type of food you are eating, amount of food etc. When you will look at the journal later you can see that how strong your craving of food is only to suppress your emotions.

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Seek Support

You can also seek support from your friends, family members, colleagues to minimize your Emotional Eating. For example, if you are having a high craving for burgers or pizza only to soothe your emotional status, your family members can help you by providing some healthy food or your friend can take you for a short walk to help you to avoid the emotional hunger.

Reward System

It’s also an effective way to manage your eating issue related with your emotional crisis period. But here of course the reward should not be the Food, it can be the extra time for watching a Movie or spending time with friends or giving some gift to yourself like a book, flower plant or perfume etc.

Words from Wingsofwishes.in

Emotional Eating is not a Eating Disorder, so we can manage it easily if we learn to manage our emotions in healthier ways. Regular exercise, Yoga. Meditation, journaling etc. are also beneficial techniques to manage our emotions and thus to manage our Emotional hunger.

References

1.Struggling with emotional eating? – Harvard Health

2.Why We Engage in Emotional Eating | Psychology Today

3.Emotional Eating: Causes and Tips to Stop | Psych Central

4.How to Stop Emotional Eating | U.S. News (usnews.com)

5.Emotional eating – Wikipedia

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