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Food and Emotion
Healthy Ways To Handle Emotional Pain
People who lack an empathic person in their lives can remedy their emotional pain by:
- Rescuing/adopting a dog, which provides great emotional support.
- Talking to a good therapist who is able to listen with an open heart.
- Being in nature, which helps one feel grounded and reduces one’s anxiety.
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Emotions And Food
People have a relationship with food which is often based on their emotional state of mind.
- Lonely people who crave for human affection and understanding often end up consuming more food.
- People having feelings like shame or guilt often restrict their food consumption.
Emotional Discomfort
Many people are in a state of emotional distress due to a situation like boredom, frustration, or being overwhelmed.
Food seems soothing to them in this state of dissociation, causing them to eat mindlessly, something called ‘stress eating’. This is a way to mentally escape or detach from the existing unpleasant situation.
Breaking The Pattern Of Negative Emotional Eating
Food is a temporary and suboptimal substitute for any emotional requirement. To break this pattern, one can try to express their emotional problems to an empathetic person from one’s inner circle of friends and loved ones.
Emotional pain can be corrected if it is expressed to a listener who is able to understand and acknowledge the same.
Healthy Ways To Handle Emotional Pain
People who lack an empathic person in their lives can remedy their emotional pain by:
- Rescuing/adopting a dog, which provides great emotional support.
- Talking to a good therapist who is able to listen with an open heart.
- Being in nature, which helps one feel grounded and reduces one’s anxiety.
Being Aware Of Our Compulsions
A simple awareness that how our emotions are altering our food intake can help free ourselves from the impulse to seek food for our emotional comfort.
One’s unconscious guilt or shame may be based on childhood trauma or emotional abuse in the past. Exposing this feeling can help in catharsis, and assist in recovery.
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Food cravings
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What causes food cravings
- An imbalance or changes in hormones
- Emotional issues (eating for comfort)
- Nutritional deficiencies
- Dehydration
How to reduce cravings
- Lower stress levels: stress promotes cravings for comfort foods.
- Drink plenty of water: Dehydration manifests itself as hunger, so when you get a craving, drink water.
- Get enough sleep: not getting enough sleep alters the hormonal balance.
- Eat enough protein.
- Avoid hunger: under-eating can make food cravings worse.
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The three types of empathy
Empathy is the ability to share another person's emotions after having reached a good understanding of their suffering. There are three main types of empathy:
- Cognitive empathy, which is defined as the ability to understand and to share someone else's emotions by imagining one's self in their shoes
- Emotional empathy, which is based on shared feelings
- Compassionate empathy, which is characterized by the need to actually help the other.
The threats of being emphatic
While empathy can make both you and the ones around feel better at times, there are also important dangers worth taking into account:
- Empathy can often lead to unjustified anger
- It can cause guilt and thinking that your own happiness has come at the cost or may have even caused another person's misery.
- it can result in a great amount of fatigue.
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Explaining the Johari Window
The model consists of a foursquare grid. Each person is represented by their own four-quadrants. Each of these contains and represents personal information, like feelings and motivation, and shows if the information is known or not known.
- Quadrant 1: Open Area. What is known by the person about him/herself and is also known by others.
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Self-disclosure
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Why we crave food
Food cravings occur in the same regions in the brain as memory, pleasure, and reward.
- Physical hunger develops over time, and you will desire a variety of different foods. Emotional hunger comes on suddenly and is usually for a specific food that makes you feel good while eating it.
- Emotional eating can turn into a bad habit. Food provides satisfaction. When you experience satisfaction, your brain is flooded with dopamine, which motivates you to keep eating to feel good.
Eliminating the pleasure gained from food
Research revealed that the brain's underlying desire for sweet can be removed by manipulating the neurons in the amygdala. By manipulating the connections to the amygdala, we might lack the basic emotional reaction to taste.
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Mastering mindful mealtimes
- Cook or prepare food yourself if possible.
- Don’t scroll through social media when eating.
- Turn off all streaming services.
Intuitive eating
- It does not approve the diet culture.
- It respects all body shapes and sizes.
- It helps you recognize your body’s cues for hunger and fullness.
- It helps you evaluate habits you want to change, but without policing food.
- It helps you liberate from food’s control.
- It makes you see food as fuel rather than filler.
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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 “
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.
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.
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Don't Shy Away From Conflict
Much can be learned from how you each deal with conflict, and avoiding it keeps you from that knowledge.
An inability to resolve conflict is a major reason why in-love feelings fade away.
Ask In-Depth Questions
Ask the important questions -- about values, money, children, religion/spirituality, past relationships.
If you are afraid to be forthright in your questions, then the fear itself is letting you know that your fear of rejection may be in charge -- which means you have more inner work to do.
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