Publication: Diet Buddy
Emotional Eating! | |
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Diet Buddy - Monday, November 13, 2006
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Emotional Eating!
Hi There Buddies,
I hope everyone had a wonderful weekend, and from the looks
of the weather this past week, I do believe "Mother Nature"
realized she may have had her months mixed up, which is
nice for those of us that are warm-weathered sun-
worshippers. It also allows for some extra time to get
outdoor activities in, that we won't be doing much during
winter months.
Winter is normally a time of staying indoors and enjoying
the company of family and friends for the holidays, and it
also gives us a chance to reflect and make new plans for
the upcoming year. It's a time for hibernation and comfort
foods and also the time of year we lack the most movement,
in other words, exercise, and as we all know winter months
CAN and WILL add those extra pounds if we're not careful
with what we're putting in our mouths.
Last week we looked into the nibbling and snacking habits
that most of us have at some time or another, if not always.
This type of behavior is so vast, that it's hard to pin down
exactly when snacking ends and emotional eating begins.
There does seem to be a fine line between just nibbling and
emotional eating that many don't realize they are crossing.
We know we eat because we're hungry, and we know we need to
eat to refuel our energy level, so then why are we eating
right after we have had a meal? Why are we eating just to
eat? Eating when not hungry seems to be a dilemma for many
people with unresolved emotional issues and seems to be
filling some sort of void in our lives that we're not
consiously aware of. So what is this "void" and how can we
fix it?
With the help of the American Medical Network, I'd like to
explore this subject a little further for those of us that
are in this type of situation and it's causing a weight
problem or keeping us from losing it.
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Emotional eating is the practice of consuming large
quantities of food - usually "comfort" or junk foods - in
response to feelings instead of hunger. Experts estimate
that 75% of overeating is caused by emotions.
Many of us learn that food can bring comfort, at least in
the short-term. As a result, we often turn to food to heal
emotional problems. Eating becomes a habit preventing us
from learning skills that can effectively resolve our
emotional distress.
Depression, boredom, loneliness, chronic anger, anxiety,
frustration, stress, problems with interpersonal
relationships and poor self-esteem can result in overeating
and unwanted weight gain.
By identifying what triggers our eating, we can substitute
more appropriate techniques to manage our emotional
problems and take food and weight out of the equation.
How To Identify Eating Triggers!
Situations and emotions that trigger us to eat fall into
five categories:
* Social: Eating when around other people. For example,
excessive eating can result from being encouraged by
others to eat; eating to fit in; arguing; or feelings of
inadequacy around other epople.
* Emotional: Eating in response to boredom, stress,
fatique, tension, depression, anger or loneliness as a
way to "fill the void."
* Situational: Eating because the opportunity is there.
For example, at a restaurant, seeing an advertisement
for a particular food, passing by a bakery. Eating may
also be associated with certain activities such as
watching TV, going to the movies or a sporting event,
etc.
* Thoughts: Eating as a result of negative self-worth or
making excuses for eating. For example, scolding one-
self for looks or a lack of will power.
* Physiological: Eating in response to physical cues.
For example, increased hunger due to skipping meals or
eating to cure headaches or other pain.
To identify what triggers excessive eating in you, keep a
food diary that records what and when you eat as well as
what stressors, thoughts, or emotions you identify as you
eat. You should begin to identify patterns to your
excessive eating fairly quickly.
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How To Break The Habit!
Identifying eating triggers is the first step; however this
alone is not sufficient to alter eating behavior. Usually,
by the time you have identified a pattern, eating in
response to emotions or certain situations has become a
pattern. Now you have to break the habit.
Developing alternatives to eating is the second step. When
you start to reach for food in response to a trigger, try
one of the following activities instead:
- Watch television
- Read a good book or magazine or listen to music
- Go for a walk or jog
- Take a bubble bath
- Do deep breathing exercises
- Play cards or a board game
- Talk to a friend
- Do housework, laundry or yard work
- Wash the car
- Write a letter
- Or do any other pleasurable or necessary activity until
the urge to eat passes
Distrations Not Enough!
Sometimes simply distracting yourself from eating and
developing alternative habits is not enough to manage the
emotional distress that leads to excessive eating. To
more effectively cope with emotional stress, try:
* Relaxation exercises
* Meditation
* Individual or group counseling
These techniques address the underlying emotional problems
and help resolve the original problem as well as teach you
to cope in more effective and healthier ways. For more
information on these techniques, contact your doctor or
health advisor.
As you learn to incorporate more appropriate coping
strategies and to curb excessive eating, remember to reward
yourself for a job well done. We tend to repeat behaviors
that have been reinforced, so reward yourself when you meet
your nutrition management goals. Buy that blouse, take
that vacation, or get that massage to reward yourself to
increase the likelyhood that you will maintain your new
healthy habits.
Did You Know ???
That "exercise is a great emotional outlet because it
provides rememdies for many of the emotions that trigger
eating. Plus it's a healthy alternative."
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From Our Reader!
Diet buddy,
I know that emotional eating is a big thing for me and I'm
ok in most situations except the workplace.
I'm currently in a job I don't like. I've been job hunting
but can't find anything at the moment and can't just quit.
When I get to work, I want to eat. Co-workers bring food
for birthdays, holidays and leftovers from family gather-
ings. If we've had a rough time at work, someone will bring
food to 'cheer us up' and help us get through the day. It's
troubling because usually I have no problem saying no to
this food in other situations (at home, parties, etc.) but
once I get to work, it's like an all out pig fest. I know
that food takes my mind of my miserable job and I can't seem
to stop. I'll bring healthy snacks and fruit to work and
bring "emergency" food (a bag of 100 calories crackers) but
then I eat those within the first few hours of work - even
if I'm not hungry. I do fine eating-wise on my days away
from work.
Any ideas how to get off this crazy cycle - besides
quitting my job?
Thanks for the great forum and tips sent every week - it
helps!
JW
Hi JW,
It sounds to me like you're comforting with food in order
to tolerate your job situation. You've probably been going
into "eat" mode for quite some time or as long as you've
been unhappy there. Your mind and body at this point are
programmed to getting food during work hours because of the
emotions that you're trying to stuff.
I'm not sure what exactly you're feeling - anger,
frustration, boredom, desperation, but try next time you
feel yourself have a trigger moment to "feel" the emotion
that is making you want to eat. Also try recording it in a
journal or a notepad for a few days and see what you come
up with.
I would venture to say that frustration and anger seem to
be underneath your situation and that's something you can
start to work at. I'm not a doctor, but I would definitely
continue to search for a different job, no matter how long
it takes, because it will give you hope. Always remember
you are not destined to stay at this job forever, and at
this point you are fully aware of how miserable it is making
you.
Please keep up the job search and make note of any feelings
that you are feeling and try to talk things out with a co-
worker or a family member. Also know that you have choices
to change any situation that is making you this unhappy.
Remember your body and self-esteem is taking the blow.
Good Luck to you!
Having weight-loss struggles? Stop by our Diet Buddy Forum
and share with the rest of our readers at...
http://archives.gophercentral.com/Forum.aspx?fid=5
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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