Ever have one of those moments when you're eating and eating and eating then suddenly look down and realize ALL THE FOOD in front of you is gone? To make matters worst you realize you weren't even hungry in the first place! Many of us are struggling to know the difference between when we're hungry physically and hungry emotionally.
So how do you know when you're hungry emotionally?
It's not uncommon to develop a habit of relying on food for emotional support. We're human. It's natural to develop habits that turn into behaviors. We easily adopt them because many of us find comfort in routine behaviors. If you think you may be struggling with emotional eating, ask yourself this before you eat.
Is my mouth hungry or is my stomach hungry?
If you're stomach is growling, feels empty or worst case, you feel like you might pass out then you're physically hungry. A good rule of thumb is to eat something every four hours. This will keep your blood sugar levels from crashing.
But if you're mouth is salivating or there are lingering foods in your teeth (ahem...sugar) from a previous meal, it can deceive you into thinking you're physically hungry and is a good indication that you're emotionally hungry. Brushing your teeth or chewing gum in between meals can alleviate this false hunger sensation.
Asking yourself if you're stomach or mouth is hungry is a good way to manage your eating. Long term this will also help you develop intuitive eating behaviors because in my opinion, this is the first step in beginning to listen to your body.
Recognize the connection between food and stress
There's no doubt most people are under extreme stress which makes it difficult to know when you're hungry emotionally vs physically. Stress feeds into our reliance on food to calm anxiety. Don't use food to soothe stress.
Instead think about one of the happiest moments in your life. It's a sure way to discharge stress. Over time, you re-train your mind to think those happy thoughts and begin breaking the habit of using food as a coping mechanism.
Don't use food as love
Many people are starving on an emotional level and using food as a way to fulfill this need. But food doesn't love you back. Feed your emotions instead of your stomach. Allow yourself to feel things and work through them. Seek out the help of a counselor or health coach if you need to.
If you have a pet, pet your pet. Your emotional need will instantaneously be fulfilled. Don't have a pet? Hug a friend, play a game with a child or find a neighbor's pet to pet.
You are what you believe
Many overweight people think they're unlovable. Stop the negative self talk. Give yourself positive affirmations like "I deserve to be loved." Positive intentions are one of the best ways to feed emotional hunger and heal the body. You are what you believe!
Usually I find that if I have a very specific craving for something (generally unhealthy), it's because I want to use it as a coping mechanism. That's been a good way for me to ask myself if I actually want that or if there's another reason.
That's a good way to look at it.
Great post, always a good reminder! When things get stressful and I feel rushed, or when I'm tired and feeling emotionally drained, then I know I'm probably emotionally hungry.
Yes! Happens to all of us.
Lovely post Megan, and such an important thing to think about. I think people find different ways to try to mask the pain in their lives. For some it's overeating, and for some it's consciously restricting. Neither is healthy, and you're right about really getting in tune with our feelings and emotions. It's hard to deal with, but entirely necessary.
It is very true that it's hard for most people to find their "middle." We always want everything to be black & white, but our bodies and emotions are not like that.
Interestingly, I'm not so much an emotional eater as I am an impulsive eater and an inertia eater--once I start, I can't stop, but if I don't start, I am fine.
Does that mean you can never eat because you can't stop? HAHAHAH!
Great tips and something for all of us to think about! 🙂
Thanks Blair!
Interesting! I didn't know about petting your pet. I'm not an emotional eater in general, but the next time I have unhealthy urge to eat, I'll give it a try 😀
How Running Makes Us Happy, But Happiness Makes Us Better Runners: https://candiesandcrunches.com/2016/05/04/how-running-makes-us-happy-but-happiness-makes-us-better-runners/
Let me know how if it works for you!
I love this post! Great insight on how our emotions can lead to physical manifestations. Along with eating something every four hours, I like to make sure I'm hydrated too so that I really hear what my body is asking for.
That's a good piece of advice too!