WHAT IS EMOTIONAL EATING?
Emotional eating is classed as a non-pathological eating behaviour, and although different to binge eating (pathological eating disorder) it does share similarities such as the inability to regulate emotions and inhibitions.
Emotional eating as a coping mechanism to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness as the foods of choice consumed light up the brains rewards system which offers relief.
The main issue with emotional eating though is that the relief is only momentary, and the triggers that required relief are still intact the feelings return, as does the need for relief creating a constant cycle of emotional unbalance.
Not only that, but the consequence of emotional eating is unwanted weight gain which causes physical discomfort, and even more emotional discomfort then the original levels due to feelings of regret, shame and disappointment.
This makes emotional eating one of the biggest blocks in successfully losing weight long-term, and is crucial to overcome in order to reach your goal.
HOW TO OVERCOME EMOTIONAL EATING-
In order to overcome emotional eating behaviour patterns you must first and foremost learn how to identify the difference between emotional hunger, physical hunger and mouth hunger so you change each correctly.
* Physical hunger
* Emotional hunger
Physical hunger is when you have not eaten enough, or you have maybe skipped a meal, and you are genuinely hungry and feel the physical consequences from this.
You may find that you experience dizziness, headaches, tummy cramps and lightheadedness as a result meal skipping or low calories.
This type of hunger MUST NOT be ignored, as it will cause your insulin levels to dangerously crash, causing you to have low energy and brain fog which will lower your willpower and discipline, as well as also causing you to crave quick sugar fixes for an instant boost, and cause hunger that you cannot satisfy easily, which then can lead to binging.
The symptoms of physical hunger are warning bells and your body’s way of informing you that it is time to refuel, so you must listen to these signs and never skip meals. And if you do eat the right foods as soon as you experience physical hunger, the symptoms will subside and you will feel better almost instantly.
Physical hunger develops slowly over time and is tied to the last time you ate.
To manage this type of hunger you must ensure that you are eating the right portions of the right balances in order to stabilise you.
You must listen to the physical signs of hunger and act without letting too much time to pass, as this is where overeating can occur as your sugar levels have become so depleted they cannot be easily replenished.
It can help to carry snacks around with you, and meal prepping/planning is helpful too as it helps you to not get caught off guard with your hunger.
Emotional eating- eating when bored, sad, bored, happy, frustrated (the emotions spectrum is vast) and as a coping mechanism for emotional discomfort to achieve relief.
In order to overcome emotional eating you must target and resolve the triggers causing it, whilst using intervention techniques until resolve is strengthened.
Emotional resolution-
Most people that suffer from bouts of emotional eating are proven to also be experiencing emotional avoidance
Emotional avoidance is the act of suppressing, ignoring, or distracting oneself from uncomfortable or distressing emotions instead of resolving them and is a trauma response.
The cause of the trauma response can be literally any event that caused emotional distress to the person that experienced it.
For some it could have been developed from childhood trauma, and for some it could just be a subconcious reaction to emotional discomfort, as they want to maintain stability and comfort within their lives.
When it comes to emotional eating, this is the chosen path for emotional avoidance and although emotional eating to some may not seem like a huge issue, emotional avoidance is proven to lead to far bigger issues such as eating disorders, high levels of stress, anxiety and depression, so it is crucial that in order to stop emotionally eating you must first overcome emotional avoidance which can be achieved doing the following-
– Acknowledge and identify your emotions.
A useful practice here is journalling. Sometimes the root causes of emotional disruptions aren’t always easily identifiable and can be overlooked or mistaken for other things.
Journaling is beneficial for identifying and resolving emotions because it provides a safe space to express thoughts and feelings without judgment, allowing you to process and understand your emotions more clearly, identify patterns, and ultimately gain a sense of control over your emotional state, and by putting your experiences into words on paper it can lead to stress reduction, better coping mechanisms, and personal growth.
It has also shown to give a cathartic release by no longer internalising those feelings/experiences and releasing them onto paper.
– Gradually confront situations that trigger avoidance instead of trying to tackle them all instantaneously.
When it comes to confronting situations/people that trigger your avoidance is recommended that this is done gradually. This is because it can be a very emotional and provocative process, and each situation can take time to heal/manage.
If you’re trying to confront and tackle multiple triggers in one go it can mentally and emotionally overwhelm you which can cause either issues. Instead identify the ones that are holding you back the most and tackle them one at a time working at a manageable pace.
– Challenge negative thoughts.
Challenging negative thoughts is important because they can often be irrational and distort reality, leading to unnecessary stress, anxiety, and depression.
By actively questioning and reframing these thoughts, you can overcome mental blocks, improve your mood, self-esteem, and overall mental well-being by replacing negative thinking patterns with more realistic and positive ones.
This system gives you insight and guidance on this with each element in the coaching files.
– Seek support from others.
It is really important that you surround yourself with people that respect your goals and allow you the freedom to dedicate yourself to that process and support you throughout it.
If you have trusted members of your circle that you know will support you unconditionally then share with them your goal to tackle your emotions and adapt you coping mechanisms so they are fully prepared to encourage you or lend a sympathetic ear when needed on this journey of self-development.
– Manage your stress levels.
A huge cause of emotional spirals can often be stress. If you aren’t managing your stress levels effectively then you could find emotional regulation a challenge.
Please see the ‘manage stress’ element in coaching.
– Consider therapy.
For some people the task of identifying and managing difficult emotions or trauma can be too enormous a task to manage alone.
This is when it is worth considering therapy. Luckily there is far less stigma attached to therapy nowadays, and is considered a very common practice.
For available therapy options see-
www.mind.org.uk
Practices and techniques-
As you work on resolving/managing the issues that have led to emotional avoidance/emotional eating there are practices and techniques that you can implement and utilise for disruption/distraction from emotional eating.
DISTRACTION TECHNIQUES-
Distraction techniques can be useful if you have identified that you’re slipping into an emotional spiral.
Watching tv, calling a friend reading for a while can help. Especially if you choose something that is centred in your goal as it can help you to refocus on the positives of achieving that goal.
Walking is also a great distraction technique, as it has health and mood benefits too.
Neuroscientists have found that walking can enhance focus as well as reduce cortisol, which in turn lowers your stress levels.
It helps to decrease anxiety levels and alleviate stress. As well as clear brain fog (which helps with discipline and focus). It also releases endorphins that make you feel happier, and this can help with emotional regulation, making walking a powerful intervention tool, as it will not only disrupt the toxic pattern, but elevate your mood as a result of it.
If you walked whilst listening to upbeat music this can further enhance the benefits you’ll experience, as music is proven to release dopamine which is a ‘feel good’ hormone.
RECENTERING TECHNIQUES/PRACTICES-
Meditation, EFT, Heart Focused Breathing and Re-framing are all practices that help you to emotionally recenter and re-focus your mind so you can realign with your goals and choices.