Do you overeat when stressed or feeling sad, when not hungry, as a reward, or for comfort? Do you feel embarrassed about eating, hide empty food containers, or crave specific comfort foods? You might be an “emotional eater.”
No, it isn’t about strange cravings, or pica, during pregnancy, like sardines and ketchup, or onions and chocolate. Nor is it the occasional munching of supersized popcorn at the Silver Screen Theatre or trying a spectacular new recipe. But it is about using food to cope with emotional issues. Emotional eating doesn’t address the underlying problem. It can lead to weight gain and prevent us from learning healthier ways of coping.
Emotional hunger usually arises suddenly, and we crave specific comfort foods. Physical hunger comes up much more slowly, is centred in the stomach, and almost any food will satisfy it.
To avoid emotional eating, it helps to understand the triggers. These can be either unpleasant or pleasant feelings. Triggers for emotional eating can include stress, suppressing emotions, boredom, childhood emotional wounds, social influences, catchy TV ads, and enticing commercials. Stress causes cortisol release in the body, leading to food cravings. Boredom can cause overeating as a way to fill a feeling of emptiness.
If the triggers are not obvious, it helps to keep a food and mood diary, a record of what we ate, what we think might have triggered the urge, and how we felt before, during, and after eating. Over time, we'll see a pattern appear and find healthier ways to “feed our feelings” or meet our emotional needs.
What can we do if we feel the sudden urge to eat comfort food? If we're anxious, we can put on a CD and dance or put on our runners and go for a brisk walk with a friend or a pet dog, or wander along the beach by ourselves, maybe looking for a special stone or shell for our collection. If we're bored, reading a good book might help. If we feel lonely, we can phone a good friend or cuddle our furry companion.
Here are a few additional tips to consider. As soon as we feel the urge to eat, take a moment to pause and check in with ourselves. Can we wait for five minutes before eating, then reflect on how we're feeling? “Mindfully” enjoy our food more by slowing down and focusing on the flavours, smells, and textures. Avoid doing other things while eating, like watching TV, so we can fully focus on our food and the experience.
Self-care is an act of courage and self-love, which can help us weather a storm. We can join a support group such as TOPS. We can also get help from a licensed therapist or counsellor for support with depression, anxiety, or relationships (available online, some without medical referrals).
Dealing with emotional eating isn’t easy. Our group might be just what you’re looking for since each of us has needed the group’s support when the going got tough. We would love to have you join us. TOPS welcomes everyone of any age, gender, or interest, who wants to take off pounds sensibly. The meetings on Wednesday mornings at 9:00 are informative, encouraging, and friendly. We are an international, budget-friendly self-help program. Your first visit is free. Go to www.tops.org for more information or contact us.
Submitted by Amber Harvey
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