Understanding Emotional Eating: Navigating the Relationship Between Food and Feelings

Grab a journal, pen and glass of water. Take a deep, deep breath IN and OUT.

I invite you to take a moment to write down what your current relationship to food is.

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In a world where food is not only a source of sustenance but also comfort, celebration, and sometimes even solace, it's no wonder that many of us find ourselves turning to snacks and treats during times of emotional distress. This phenomenon, commonly known as emotional eating, can be a complex and challenging aspect of our relationship with food. Let's delve deeper into what emotional eating entails, why we do it, and how we can develop healthier coping mechanisms.

What is Emotional Eating?

Emotional eating refers to the habit of using food as a means to cope with or suppress emotions, rather than to satisfy physical hunger. It's important to distinguish between physical hunger and emotional hunger. Physical hunger arises gradually and is typically satisfied by any type of food, whereas emotional hunger often emerges suddenly and is specifically craving certain comfort foods.

Why Do We Turn to Food for Comfort?

The reasons behind emotional eating are multifaceted and vary from person to person. Some common triggers include stress, anxiety, boredom, loneliness, sadness, or even happiness. Food can serve as a temporary distraction from negative emotions or as a way to seek pleasure and comfort during difficult times.

Moreover, societal, and cultural influences play a significant role. From childhood, many of us are conditioned to associate certain foods with comfort and reward. Whether it's the warm embrace of a homemade meal or the sweetness of a dessert after a tough day, these associations become deeply ingrained in our psyche.

The Cycle of Emotional Eating

Emotional eating often follows a cyclical pattern. It begins with a trigger, such as a stressful event or feeling of loneliness, which prompts the urge to eat for comfort. This is followed by the consumption of high-calorie, often unhealthy foods, leading to temporary feelings of relief or pleasure. However, these feelings are short-lived, and soon guilt, shame, or regret sets in, perpetuating the cycle and potentially leading to further emotional distress.

Strategies for Managing Emotional Eating

While breaking free from the grip of emotional eating can be challenging, it is certainly possible with the right strategies and support:

1. Mindful Awareness: Start by becoming more aware of your eating habits and the emotions driving them. Keep a food diary to track what you eat and how you feel before and after eating. This can help identify patterns and triggers.

2. Find Alternative Coping Mechanisms: Instead of turning to food for comfort, explore other ways to cope with emotions. Engage in activities such as exercise, meditation, journaling, talking to a friend, or pursuing a hobby that brings you joy and relaxation.

3. Practice Self-Compassion: Be kind to yourself and recognise that emotional eating is a common struggle for many people. Rather than berating yourself for slipping into old habits, offer yourself compassion and forgiveness.

4. Create a Supportive Environment: Surround yourself with people who understand your goals and can offer encouragement and support. Consider seeking professional help from a therapist or counsellor who specialises in emotional eating.

5. Mindful Eating: Practice mindful eating by paying attention to your body's hunger and fullness cues. Eat slowly, savouring each bite, and focus on the sensory experience of eating. This can help prevent overeating and foster a healthier relationship with food.

Final Thoughts

Emotional eating is a complex and deeply ingrained behaviour that often stems from a variety of emotional, psychological, and environmental factors. By recognising the triggers, understanding the underlying emotions, and developing healthier coping mechanisms, it is possible to break free from the cycle of emotional eating and cultivate a more balanced and nourishing relationship with food.

Remember, change takes time and patience, so be gentle with yourself along the journey to healing and self-discovery. Please reach out if you would like to speak to a professional and are ready to take the first step.

Sally Munro is a Registered Naturopathic Nutritional Therapist, Yoga Teacher and Director of Simply Swim Aberdeen swim school. Working with clients of all ages and stages of life, Sally focuses on the simple steps you can take towards improving your health and wellbeing.

website: www.sallymunro.co.uk
email: hello@sallymunro.co.uk
Instagram: @salthewellnesswarrior
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