Devouring your favorite box of chocolates after your breakup? Well, did you know that this is exactly what science calls, is Stress Eating? Stress Eating, also called as Emotional Eating has a scientific reason behind it. For years, scientists have researched and studied cases that has helped them connect the dots between stress and obesity. Following the Global Emotions Report as researched by Gallup, it is believed that the stress levels in a regular American is considerably higher as compared to the average percentage found across the globe. Also, as per the updated US government reports, more than almost 40% Americans are obese, the most probable reason being their high stress levels.
Stress Eating or Emotional Eating is scientifically the act of consuming available food as a response to your feelings or your emotions. The condition is usually triggered by your emotional state of mind and occurs when you are not truly hungry. In simple words, your mind tells you to eat more than you usually do. So, when you feel physically or mentally stressed, your body starts releasing the cortisol hormone (a steroid hormone) that plays several important roles in our body. One of its many uses includes, helping our body keep a check on the blood sugar level and also regulate the body’s metabolism. The temporary activation of the body’s stress system is considered normal and in most cases it suppresses one’s appetite. However, during chronic stress (commonly caused due to work pressure, relationship disputes or financial issues) higher level of cortisol is released in the body. This elevated percentage of the hormone in the body causes a subsequently increased appetite and blood sugar level. As a result, you start craving for sugary foods or greasy food items that are high in calories which further leads to weight gain and a poor eating habit.
Stress eating is directly related to our emotional or psychological state of mind. Here are some of the most common causes of stress eating. Older Habits Habits are easy to develop and difficult to get rid of. So, if you get in a habit of ordering fast food with your office colleagues during lunch, you will still find yourself ordering unhealthy fast food when you are alone. In fact, you will always look for excuses to order food every time you are hungry. However, habits are something that we learn and can also be replaced by better habits. This is however entirely your choice. Boredom What is boredom? Well, for each one of us, the definition of boredom is different but it can be mainly defined as a feeling when we have nothing to do. It can be also described as the feeling when the task at hand has no meaning or is pointless. As a result, we start looking for something to pass this boring time and this leads us to eating junk food. This slowly becomes a habit and is later called as emotional eating. Financial stress/ work stress / Social Relations Humans are considered as social beings. We love to be surrounded by the people we love. However, when we have very less social interaction or higher interaction, we start craving for food. For instance, if you are under stress due to a fight with your spouse, your friend or your roommate, you might actually crave for sugary treats or your favorite fast foods. For most people, cookies, brownies and chocolates seem to be the first choice after a blowout or when you feel lonely. After a stressful day at work, taking a bite of your favorite chocolate brownie feels like the best thing in the world. However, if you think that stress is leading you towards an unhealthy choice of food, I think it’s time for you to change your eating habit. What you need to understand here is that Food can either be your best friend or it can your worst enemy, all depending on your eating habits. It is important that you understand that eating food will never solve your psychological problems. The faster you realize this, the better it is for your own health.
As a dietician, I have categorized cravings into two types, namely: Above the neck cravings and below the neck cravings. Above the Neck Cravings: Above the neck cravings are what I call as emotional cravings. They often come to us suddenly and leave us unsatisfied, even after a proper complete meal. So, if you give in to these cravings, there are chances that at times you will feel absolutely no hold on your food choices, leaving you feeling guilty and sometimes shameful. Below the Neck Cravings: This type of craving are basically a sign of physical hunger and not at all related to your emotional state. They build gradually in your stomach and you will find almost every food item appealing to you. Once you have eaten your fill, the craving will also go away. These below the neck cravings are never associated with intense feelings such as anger or guilt. Instead, you will feel absolutely relieved and satisfied after consuming whatever meal you have with you. However, there are times when it gets difficult to understand and distinguish these two cravings from each other. During such times, ask yourself some very simple, basic but true questions that will help you distinguish these cravings for you. Cross your heart and ask these questions to yourself.
- Does your body crave for the sugary treats at night or has it become a habit for you?
- Have you been giving in to these cravings almost every night and indirectly training your body to depend on these food cravings?
- When did this habit begin or under what circumstances did you start eating your cravings?
Once you have the answers to these questions, you will get a clear picture of your cravings. In order to correct the wrong, you must start following mindful eating. This will help you slowly tune your body and get you to understand your physical hunger for food.
Slow down and think what you have been eating all through your day. When you eat your cravings, you feel liberated, but when you think about it you only feel guilt. The only solution to get rid of your stress eating is by trying to identify the main cause of your craving and slowly make small changes to your diet. Try and keep all your temptation foods away, at the back of your small pantry or simply hide them away from your eyes. Even better, ask your partner to hide it away for you so that you don’t know where it is kept. In fact, avoid bringing junk food in your home. Keep your pantry stocked with a variety of healthy food items that are interesting and match your taste buds. Also, make sure you eat 3 completely balanced and stomach filling meals a day. Never ever skip a meal or it will lead you to overeating your hidden junk food later in the day. Quitting habits is a very difficult task and takes a lot of mental strength to overcome it. So, instead of thinking about your cravings, you can divert your mind towards other creational ways that can help you develop better and healthier eating habits. Consider the following activities to stop your mind from thinking about your cravings:
- Reading your favorite books
- Walking or exercising
- Watching your favorite series
- Drinking a cup of tea or coffee
- Playing with your pet
- Writing your daily journal/ diary
- Craft activities (drawing / coloring / painting)
- Playing music / dancing
- Chewing a gum
- Drinking flavored seltzer or a glass of water
- Practicing meditation, yoga and other relaxation techniques
- Take a relaxing bath
- Brush your teeth
- Sleeping
