One particular evening on my usual commute from work I thought to myself how long it has been since I’ve had ice cream. Once the thought entered my head, I was determined to make a stop at the grocery before going home. What flavor do I want? Do I buy a gallon, a pint, or one of those single serving sizes? Emotional struggle then came into play; guilt for wanting to indulge in something that is not so healthy; frustration because I work so hard- don’t I deserve an ice cream break once in a while?; shame because I know once I have a pint of ice cream in my hands I would be unable to control the urge to eat the entire container. I took a moment to examine the source of this urge; I came to the conclusion that I just completed a stressful day of work and I was looking for something to relax me. Needless to say, I chose to go home empty-handed but with a new desire to call up a friend instead.
For people who turn to food as a source of comfort, to ease boredom, or to satisfy cravings, this struggle may be familiar. Food is related to all things pleasurable; it not only tastes good, but it is often the center of social gatherings, it brings back happy memories of that special recipe grandma makes or the soup that mom makes every time we were sick as a child. These messages reinforce the habit of eating for comfort in our lives.
For emotional eaters the act of reaching for food is automatic. Often times there is a disconnect between the emotion one is experiencing and the act of eating. Continued engagement in this behavior can result in long term health problems. To curb the emotional eating, we have to first understand the reasons behind the behavior. How do you differentiate between hunger pangs and say, anxiety? Can you recognize the physical differences between the two? In addition, what are the physical differences you associate with the various emotions? Does your body shake when you are feeling anxious? Does your heart beat faster when you’re frustrated?
Identifying responses to these emotions is also helpful in curbing emotional eating. I often ask clients what they do to feel better when they experience uncomfortable feelings. A common answer is “I don’t know.” Keeping a food journal for a few weeks is helpful in this case because it increases awareness of a person’s automatic behaviors by identifying the mood they are in, what they do in response to the mood, and what prompted them to eat.
Cravings are something that many people struggle with. Practice delayed gratification by allowing yourself time to do other things first before giving into that craving. Self-examination is important in identifying the root of the craving. When people are truly hungry, any food item will suffice to curb that feeling of hunger. Emotional eaters tend to crave very specific comfort foods.
Having a variety of different outlets is helpful in curbing emotional eating. Spending time with friends, engaging in hobbies, and exercise are some ways to do this. Boredom is a common reason people say they eat. If you don’t have a hobby or some activity you enjoy- this is a great opportunity for self-exploration, and a much healthier way to occupy time other than with food.
These points are just the beginning to curb emotional eating. Acknowledging those uncomfortable feelings can be scary, but learning to accept them allows us to truly value what it means to be happy as well as understand that each emotion is momentary. By increasing your level of awareness and developing healthier skills to manage cravings, boredom or those other uncomfortable feelings, you are taking the first step to healthier living and improving your quality of life.