When we are bored, stressed, depressed, or angry we frequently turn to food to provide us with the comfort we long for. If you think it’s getting out of control, then it’s time to pump the brakes.
You get home after a long day at work, it wasn’t the greatest, and you feel low. There’s nothing on TV, so you have some chocolate or a pack of chips, and then you have some more, you feel lonely, and fed up, so you crave a fatty meal of comfort food, so you call for a pizza!
Emotional Eating
It’s common for people to turn to food to boost their emotions- we use it to dull the pain of a broken heart, as it offers us a security blanket to cover our emotions. Unfortunately, the foods that we refer to as comfort foods are packed with sugary carbohydrates and saturated fats.
We are all guilty of occasional comfort eating, and provided it is only occasional then it’s okay. The problem comes in when it becomes a regular occurrence and your weight starts to increase as a result. This has a knock-on effect, making your mood lower and your emotional eating worse.
It has been suggested that if you think you feel hungry you should ask yourself if you would eat raw broccoli. If the answer is no, then you are just emotionally hungry. If the answer is yes, then you should eat, though, one should note, healthy food choices are a must.
How to Handle It
It can be helpful to keep a diary of your mood and what you eat over the course of a week. Write down how you were feeling before eating and this may help you pinpoint what is driving your emotional eating.
Additionally, rather than stocking your pantry with tempting foods you should plan ahead. Keep fruits and vegetables handy- especially carrot and celery sticks, which are quick and easy, treats.
When boredom strikes, learn to distract yourself from the need to indulge in emotional eating. WebMD suggests that any type of distraction activity is helpful. Go for a walk or a swim, any type of activity that you can do in short bursts.
Exercise enhances the mood naturally- so when you feel anxious, lonely, or sad- try a short burst of activity.
Music can also change your mood powerfully. If you feel stressed or lonely, put some upbeat music on and get dancing around the house. Avoid sad music and pick songs that you know make you happy and leave you feeling uplifted.
If you need other ways to distract yourself- consider de-cluttering a room. Try creating a list of tasks that need done in the home, and you can tick something off it every time we face a struggle with the temptation to eat. Alternatively, you can take a bath, read a book, or watch your favorite movie or TV show.
It’s important to not cut comfort food out of your life altogether, as depriving yourself of things you love can lead to binge eating. You can still enjoy the foods you crave, in moderation.
Try positive self-talk. Find a mantra that keeps you on the straight and narrow and repeat it until the craving passes, or you can satiate it with a healthy bite. According to Help Guide, if you feel yourself really craving comfort food, wait 15 minutes before you grab it. That should give you time to decide whether you’re really hungry, and it may be enough time to allow the craving to subside.
If you do slip up and reach for comfort food, don’t be too hard on yourself. Understand what’s bothering you and try to rectify the problem. If it’s boredom, try a hobby.
