One of the most common causes for emotional hunger or eating is stress. Often, stress tips the scales of our otherwise balanced lifestyles. It interferes with our daily routines, which may affect our appetite and food choices. Persons suffering from stress may experience a loss in appetite or forget to eat; others find themselves eating more than usual (especially "comfort foods", like chocolate), while some remain unaffected.
If stress causes you to overeat, self-monitoring may help change this behavior. Emotional eaters who monitor their eating behaviors learn to differentiate between "Mouth (or emotional) hunger" and "stomach (or physical) hunger". They uncover situations and feelings that trigger overeating.
Many people find that overeating tends to occur in specific places and times, such as in the evening when you're at home and watching television. Possible solutions include turning the TV off and engaging in a hobby that keeps your mind and hands busy. Another solution to stress-related overeating is to address the sources of stress. Acknowledge and address feelings of depression, anger or anxiety. Do whatever you can to reduce feelings of stress, like writing a journal, talking with a friend, or exercise.
Exercise is proven to reduce stress, helps control appetite, gives you energy, and improves sleep quality. All of these factors help reduce emotional eating. However, if you must snack, try munching on low-calorie foods.
Another common cause of overeating is fatigue. Some emotional eaters find that they overeat as a way to reduce fatigue and relax. There are, however, healthier ways of nurturing yourself, such as getting plenty of rest and relaxation, reading a good book, or taking a quiet walk. Also, beware of restrictive diets. Diets that are very low in calories (fewer then 1,400 calories per day) or that restrict certain food groups are psychologically self-defeating, often leading to food cravings and too much focus on food and eating. Have you ever noticed that the more you think about not eating, the more you want to eat? It's like the game where you say, "Don't think about pink elephants" and, of course, pink elephants spring to mind. Such diets rarely lead to long-term weight control or good health.
Emotional eating is so common that it is sometimes considered well within the range of normal behavior. However, problems arise when emotional eating becomes excessive and interferes with lifestyle quality and good health. If you feel emotional eating is a problem, it may be wise to work with a counselor trained in eating disorders.
