Emotional Eating: Why It Happens and How to Stop It - Deepstash
Emotional Eating: Why It Happens and How to Stop It

Emotional Eating: Why It Happens and How to Stop It

Curated from: healthline.com

Ideas, facts & insights covering these topics:

13 ideas

·

5.06K reads

9

Explore the World's Best Ideas

Join today and uncover 100+ curated journeys from 50+ topics. Unlock access to our mobile app with extensive features.

Why food

Why food

Negative emotions may lead to a feeling of emptiness or an emotional void. 

Food is believed to be a way to fill that void and create a false feeling of “fullness” or temporary wholeness.

145

859 reads

Emotional vs. true hunger

Emotional vs. true hunger

Physical hunger

  • It develops slowly over time.
  • You desire a variety of food groups.
  • You feel the sensation of fullness and take it as a cue to stop eating.
  • You have no negative feelings about eating.

Emotional hunger

  • It comes about suddenly or abruptly.
  • You crave only certain foods.
  • You may binge on food and not feel a sensation of fullness.
  • You feel guilt or shame about eating.

191

525 reads

Emotional hunger isn’t easily quelled

While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.

This cycle typically doesn’t end until a person addresses emotional needs head-on.

120

450 reads

Ways to cope with stress

Discovering another way to deal with negative emotions is often the first step toward overcoming emotional eating. This could mean writing in a journal, reading a book, or finding a few minutes to otherwise relax and decompress from the day.

Experiment with a variety of activities to find what works for you.

142

415 reads

Move your body

Move your body

Some people find relief in getting regular exercise. A walk or jog around the block or a quickie yoga routine may help in particularly emotional moments.

116

388 reads

Try meditation

There are a variety of studies that support mindfulness meditation as a treatment for binge eating disorder and emotional eating.

Simple deep breathing is a meditation that you can do almost anywhere. Sit in a quiet space and focus on your breath — slowly flowing in and out of your nostrils.

124

288 reads

Start a food diary

Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating. 

Try to include everything you eat — however big or small — and record the emotions you’re feeling at that moment.

123

312 reads

Eat a healthy diet

Eat a healthy diet

Make sure you get enough nutrients to fuel your body. If you eat well throughout the day, it may be easier to spot when you’re eating out of boredom or sadness or stress.

Try reaching for healthy snacks, like fresh fruit or vegetables, plain popcorn, and other low-fat, low-calorie foods.

114

321 reads

Remove common offenders

Consider trashing or donating foods in your cupboards that you often reach for in moments of strife. 

Think high-fat, sweet or calorie-laden things, like chips, chocolate, and ice cream. Also, postpone trips to the grocery store when you’re feeling upset.

103

295 reads

Pay attention to volume

Pay attention to volume

Resist grabbing a whole bag of chips or other food to snack on. Measuring out portions and choosing small plates to help with portion control are mindful eating habits to work on developing.

Once you’ve finished one helping, give yourself time before going back for a second.

114

298 reads

Seek support

Resist isolation in moments of sadness or anxiety. Even a quick phone call to a friend or family member can do wonders for your mood. There are also formal support groups that can help.

Overeaters Anonymous is an organization that addresses overeating from emotional eating, compulsive overeating, and other eating disorders.

111

284 reads

Banish distractions

You may find yourself eating in front of the television, computer, or some other distraction. Try switching off the tube or putting down your phone the next time you find yourself in this pattern.

By focusing on your food, the bites you take, and your level of hunger, you may discover that you’re eating emotionally. 

111

275 reads

Work on positive self-talk

Feelings of shame and guilt are associated with emotional eating. It’s important to work on the self-talk you experience after an episode.

Instead of coming down hard, try learning from your setback. Use it as an opportunity to plan for the future.

125

354 reads

IDEAS CURATED BY

cha_cha

"Let food be thy medicine and medicine be thy food."- Hippocrates

Charlotte 's ideas are part of this journey:

The Halloween Collection

Learn more about health with this collection

Navigating and enjoying the thrill of horror and scare experiences

Historical knowledge of Halloween and its origins

Understanding and appreciating Halloween traditions worldwide

Related collections

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Personalized microlearning

100+ Learning Journeys

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.

Email

I agree to receive email updates