How to prevent emotional overeating?
If you are looking for comfort in food, and after you feel guilty about it, know there is a way to get out of the vicious circle. Emotional overeating is a powerful and effective way to experience temporary relief from many life challenges. To break the food-feeding cycle, you need to dive into yourself and find the cause.
When are we looking for food comfort?
The first problem that needs to be solved is discovering the causal agent. Once you find out what your emotional overeating is conditioned, then you will be able to stop looking for food consolation due to various problems. It is often caused by the feeling of loneliness, frustration, quarrel with a partner, or a bad day at work. In all of these scenarios, we use food that isn’t healthy and doesn’t satisfy our basic nutritional needs. The most common are chocolates, chips, salty snacks, and similar fast foods. Feeling guilty after emotional overeating is quite common.
In most cases, people are aware of these issues, as well as the amount of “comfort food” they have eaten. All this makes a vicious circle and a pattern from which it is challenging to get out. This unhealthy lifestyle will affect the physical appearance, but also the overall health of each individual. Many people will need “expert help” in overcoming this problem. Today there are numerous counseling centers, where psychologists, psychotherapists, life coaches work. To begin with, if it’s easier for you, tell all your friends and people of trust.
“Many people think nourishment is an indication of a lack of self-control. From many years of experience in dealing with eating disorders, I would say that this is rarely a case, ” says psychologist Jennifer Kromberg and draws three the most common reasons why we eat on a nerve base and suggests efficient solutions.
3 most common causes for overeating disorder
You are not aware of what you eat. In case you are full fed, but continue to eat what is left in your plate or eat just because some food is in front of you, the therapist will call such overeating unconscious. The result, they say, is that you do not pay attention to what and why you are eating.
Solution. Focus on what and when you are eating. At first, it will get harder so there will be a situation when you will not be able to stop, but do not be too critical of yourself while adopting a new way of behaving.
Food is your only happiness. The question is – what would be if you eat less? You would answer that you don’t have anything to rejoice anymore and that is the truth. At the end of a sad and stressful day, a large portion of ice cream came as a temporary consolation for exhausted, hard-working people. Sugars and fats release opioids in the brain, and they cause a sense of calm, but it lasts briefly. Therefore, the release of this habit can be as tricky as the release from the drug.
Solution. Find other, healthy ways to reward or console. Will these others console and calm you as well as food? Probably not. It will help to some extent, but to honestly get rid of emotional overeating, you need to practice tolerance of unpleasant feelings. This leads us to the third cause of emotional eating.
You don’t endure sadness. If you are taunted, you learn to avoid everything that makes you feel bad, and that’s not a good way. Unpleasant feelings are an integral part of everyone’s life and, if you do not know what to do with them, you are condemned to emotional eating.
Solution. No one liked to feel sad, angry, anxious, lonely and rejected, because they see no purpose in it. But that must be an exercise. You may not change the source of your anger, but it will help you not to blur the feelings with food.