How can I stop dealing with negative emotions through food?

Have you ever noticed changes in your eating habits when you were depressed, bored or anxious?

Many people admit that by eating more or less they cope with complex emotions.

Although this is a completely normal reaction, it can take away the pleasure of eating, become distressing and cause other feelings. shame and self-criticism.

And what’s worse, we live in a world where… diet culture is inevitable, and our relationship with food, nutrition, and body image can become complicated and confusing.

Emotional eating is common

“Emotional eating” refers to eating behaviors (usually eating more) that occur in response to complex emotions.

Research shows about 20% of people regularly engage in emotional eating, with the incidence of this phenomenon being higher among teenagers and women. In test Of more than 1,500 teenagers, 34% engaged in emotional eating when they were depressed, and 40% did so when they felt anxious.

The foods consumed are often brisk food and other high-energy but low-nutrient ready meals.

Stress, powerful emotions and depression

For some people, emotional eating was simply a habit developed earlier in life that has stood the test of time.

But other factors can also contribute to the likelihood of emotional eating. The physiological effects of stress and powerful emotions, for example, can affect hormones such as cortisol, insulin and glucosewhich can also enhance appetite.

Increased impulsivity (behave before thinking things through), susceptibility to depression, tendency to ruminate and difficulties in regulating emotions Also increase the likelihood emotional eating.

So what do you do?

First, know that it’s normal to have fluctuations in your eating. However, if you notice that the way you’ve been eating in response to complex emotions isn’t working for you, there are a few things you can do.

Start with miniature things that are achievable but can have a huge impact, such as prioritizing getting enough sleep and regular eating.

Then you can start to think about how you deal with your emotions and hunger signals.

Expand your emotional awareness

We often judge emotions as good or bad, which can result in fear, avoidance, and ineffective coping strategies such as emotional eating.

But it is also critical to differentiate the exact emotion. It may be a sense of isolation, helplessness, or victimhood, rather than something as general as sadness.

By noticing what the emotion is, we can arouse curiosity about what it means, how our mind and body feel, and how we think and behave in response.

Take advantage of your feelings of hunger and satiety

Another helpful strategy is to develop an intuitive way of eating. healthy eating behaviors.

Intuitive eating means recognizing, understanding, and responding to internal signals of hunger and fullness. This can mean tuning in to and recognizing physical hunger signals, responding by eating nutritious and enjoyable foods, and identifying feelings of fullness.

Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends and trying local delicacies while traveling.

It can also reduce the mental stress that comes from feeling like you have lost control over your emotions. food habits and the negative aspects associated with them body image.

When is it time to seek assist?

For some people, thoughts and behaviors related to food, nutrition, and body image can have a negative impact on their life.

Having the support of friends and family, access to online resources and in some cases, a visit to a qualified specialist may be helpful.

There are many of them therapeutic interventions which works improve aspects related to emotional eating. These will depend on your situation, needs, stage of life and other factors such as whether you are neurodifferent.

The best approach is to engage someone who can bring compassion and understanding to your personal situation and work with you in a cooperative manner. This work may include:

• unpacking some of the patterns that may underlie these emotions, thoughts and behaviors
• we assist you discover your emotions
• supporting you in processing other experiences, such as exposure to trauma
• developing a more elastic and intuitive way of eating.

One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating and eating disorder-related behaviors. Potential Indicators eating disorders may include:

• last quick weight loss
• focus on weight and shape (which is usually at odds with how others perceive you)
• eating enormous amounts of food in a tiny period of time (two hours or less) and feeling like you have lost control
• food in secret
• compensating for food intake (through vomiting, exercise, or laxatives).

Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is educated and specialized in this area, search Butterfly Foundation Expert Database.

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If this article has raised any concerns or you are worried about someone you know, please call Lifeline 13 11 14 or Butterfly Foundation at 1800 ED HOPE (1800 33 4673).