Emotional Hunger and Boredom

Emotional hunger refers to a cycle of eating triggered by an emotion. Many of us eat when we’re happy, stressed, anxious, and even when we’re bored. Sometimes we eat to escape what we’re feeling, trying to mask what is really going on. Sometimes this type of eating occurs so frequently that it’s difficult to distinguish between physical and emotional hunger. Does this sound like you? Unsure? Look at the following.

• Emotional hunger tends to come on suddenly and feels urgent.
• It’s usually associated with cravings such as junk food and desserts, focusing on tastes, smells, and textures.
• When this happens, we continue to eat well beyond the point when our stomach is full.
• This usually leads to us feeling guilty for overeating. We find that our body doesn’t feel well from this indulgence.

Sound familiar? Your mindfulness practice can help you become more aware of your thoughts and feelings and learn to acknowledge them without judgment. Being aware of our emotions is the first step in making intentional choices. Just know that everyone experiences emotional hunger to some extent. There will be times when you realize you are experiencing emotional hunger and give in to it. If you can, remember how you felt after giving in to this urge. Did you feel better? Did the feeling get better, or was it still there? How did your body respond to this indulgence? Asking these questions need not be posed in a way that prompts self-blaming or negative self-talk.

Boredom and Our Eating Patterns

We all have experienced periods of boredom. Often during these times, we reach for food to soothe us. And we don’t usually reach for healthy foods. Instead, we reach for food high in fats, sugar, and carbohydrates. The desire to consume a specific food is defined as a “food craving.” This concept includes an emotional component (intense desire to eat), a behavioral reaction (seeking food), a cognitive part (thoughts about food), and a physiological process (salivation). This makes sense because carbohydrate craving encourages serotonin production, which results in an improvement in mood. In other words, carbohydrate-rich foods can be a means to self-medicate our high-stress levels. The effect of carbohydrate cravings in improving our mood is proportional to the glycemic index of foods. As a result, this unhealthy nutritional habit could increase the risk of developing obesity. Attention to our nutrition and eating habits is critically important in maintaining a healthy mind and body.

Practice: Curb Emotional Hunger

• When you experience an urge to eat, take a moment to explore the following questions:

1. “Am I famished, or is something else prompting me to want to eat?”
2. “When did I eat last?” … “Should I be hungry, or am I eating out of habit?”
3. “Am I trying to avoid dealing with what is really going on?”

• If you suspect emotion is driving your hunger, try to identify it. Sometimes just saying the words out loud, like “I feel stressed” or “I am worried,” will give you the mental space to consider what you really need.
• If you are unsure what you’re feeling, try closing your eyes, taking a few breaths, and simply asking yourself, “What am I feeling?” or “What’s bothering me?” You could also find someone to talk it over with.
• Pausing to consider what you’re feeling before you reach for what you’re craving may give you the necessary time to make a deliberate choice.
• If you have what you’re craving, try setting limits on the amount you eat. Or consider if there’s a healthier substitute.
• Taking a drink of water may also help break the cycle of grabbing something to eat.
• Finally, doing something that distracts you from this urge may also work. Many people find that just a five-minute walk gives them enough time to consider their feelings.

REFLECT/CONSIDER

• What did you discover regarding the emotions that seem to trigger emotional eating?
• Are there times of day that are most difficult for you?
• What can you do to restructure your daily routine to reduce the triggers for eating?

Next week’s blog explores tips to help when experiencing setbacks.