Food is a powerful way of influencing our we feel for a whole range of emotions. We can create a temporary lift in our mood, calm anxiety, distract from irritation, punish ourselves, relax, unwind and celebrate, all through the way that food affects us psychologically, socially and physically. Often people refer to this as ‘comfort eating’ but food serves many different purposes and so the term emotional eating is used instead.
Managing our different triggers to overeating involves thinking more broadly than just what we're eating. The most important first consideration is whether you are eating regularly or skipping meals. If your eating is erratic it will be very difficult to know whether you are responding to an emotional or physical trigger.
Assuming that you are eating regularly, here's a step-by-step guide to help you to navigate understanding why you might be overeating:
Understanding Emotional Triggers
- Identify Your Emotional Triggers
- Reflect on your emotions when you crave food. Can you identify what you are feeling leading up to overeating?
- Notice patterns: When does your overeating occur? For example, when you're watching TV, after your children go to bed, or when plans change unexpectedly?
- Pause and Reflect
- Slow down before responding to a food craving. Ask yourself what you need. Your first thought might be food but perhaps there is something else triggering this craving?
- Practice mindfulness to unpick what is triggering your urge to overeat. See if you can notice why you think that you are hungry. This takes time, so be patient with yourself. The answer may not always be obvious but you may at least recognise that it is not a stomach hunger driving your craving.
Addressing Emotional Needs
- Find Alternative Coping Strategies
- Identify other ways to meet the emotional needs you’ve been addressing with food. For example, if you’re bored, find an engaging activity; if you’re lonely, call a friend.
- Develop different habits to replace the urge to overeat. This could include hobbies, physical activities, or relaxation techniques.
Incorporating Self-Care
- Integrate Self-Care Practices Into Your Day
- Take care of your emotional and physical self. Micro-moments of self-care can make a big difference.
- Examples include taking a deep breath and dropping your shoulders before a meeting, enjoying an extra 30 seconds in the shower, or going to bed earlier.
Overcoming Weight Stigma
- Understand Weight Complexity
- It is important to recognise that obesity is a complex condition influenced by various factors, not just willpower.
- Notice the negative messages you tell yourself about weight and focus on building your self-esteem.
Practical Tips for Managing Overeating
- Plan and Structure Eating
- Map out when overeating happens and introduce balanced, planned snacks at those times.
- Reduce distractions during meals, for example pause the TV until you’ve finished eating.
- Regular Meals and Nutrition
- Avoid skipping meals. Eat more regularly to maintain steady blood sugar levels and prevent overeating.
- Manage Stress and Sleep
- Identify and reduce stressors where possible. Incorporate stress-reducing activities into your routine.
- Ensure you’re getting enough quality sleep. Poor sleep can increase hunger and cravings.
- Physical Activity
- Balance your activity levels. On days with more exercise, choose foods that satisfy hunger and nourish your body.
- Being active doesn't just mean formal exercise. Check out our article about movement for ideas.
Seeking Professional Help
- Consult Healthcare Professionals
- If you think your medication is affecting your appetite, speak to your GP.
- Seek support for your emotional health from a GP or a psychologist.
- Specialist clinical psychologists will be able to help you explore why you use food to cope with certain emotions and develop alternative strategies to cope.
- Consult specialists dietitians for personalised advice on weight management and overeating triggers.
- Explore Medical Interventions
- For some, medication or surgery might be necessary to manage weight. Discuss these options with your GP or a specialist to understand if they are suitable for you.
By addressing emotional triggers, practicing self-care, and seeking professional support, you can develop healthier relationships with food and manage overeating effectively.
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