Emotional eating, sometimes referred to as stress eating, is when a person eats in response to emotions, rather than to satisfy hunger. Common triggers for emotional eating include stress, anxiety, sadness, loneliness, and boredom. Although emotional eating can provide temporary comfort, it can also lead to unwanted weight gain, poor eating habits, and even negative emotions or feelings of guilt. Breaking the cycle of emotional eating is essential for lasting health.
Mindfulness, or the state of being fully aware of what is happening inside and outside oneself, can help individuals become more aware of their emotions and their triggers. Mindfulness can also help individuals make better food choices, gain better control over their eating habits, and develop healthier relationships with food and themselves. In this article, we’ll explore the truth about emotional eating and provide a step-by-step guide for using mindfulness to break the cycle.
What is Emotional Eating?
Emotional eating is not a diagnosable condition, but it is a common problem nonetheless. It involves eating in response to emotions rather than hunger. This emotional eating is often driven by an unconscious need for comfort or relief from unpleasant emotions. Common triggers include stress, anxiety, sadness, loneliness, and boredom.
When a person eats to try and soothe themselves, the foods that are chosen are typically high in sugar, fats and carbohydrates. These foods can quickly provide a “feel-good” sensation and can distract a person from their distress, but the relief is only temporary and can quickly be replaced by feelings of guilt or shame. The cycle of emotional eating can create several unwanted effects, including unwanted weight gain, poor eating habits, and negative perceptions of one’s own body.
The Truth About Emotional Eating
The truth about emotional eating is that it is often driven by a lack of awareness or a disconnect from one’s own body and emotions. When individuals experience emotions that are uncomfortable, it is common for them to try and push these emotions away – either by engaging in another activity, numbing themselves, or eating without even realizing what is happening. It is essential to acknowledge and tune into our emotions to begin to understand them.
Research has shown that mindfulness can be quite useful in helping individuals to become more aware and accepting of their emotions. Mindfulness can allow us to sit more comfortably with uncomfortable feelings, to wait and assess before making a decision based off of our emotions, and to make rational choices that positively influence our lives. Developing mindfulness skills requires time and practice, but the end result can be quite rewarding.
How Mindfulness Can Help Break The Cycle of Emotional Eating
Mindfulness can be incredibly useful when it comes to breaking the cycle of emotional eating. When we are mindful of our emotions, we can become more aware of triggers and patterns that drive the behavior. With mindfulness, we can also become more aware of the true hunger signals of our body, allowing us to differentiate between physical hunger and emotional hunger. Additionally, as we practice mindfulness, we can develop a more compassionate and understanding relationship with ourselves and our emotions, leading to healthier eating habits and an improved body image.
A Step-by-Step Guide to Using Mindfulness to Break the Cycle
1. Practice Mindfulness Meditation: Dedicate time each day to embodied mindfulness meditations. You can practice seated, walking, or body-centered meditations to become more in tune with your own emotions and those of others.
2. Self-Compassion: Replacing feelings of guilt or shame with self-compassion can be an important step in breaking the cycle of emotional eating. Remind yourself that it is okay to feel uncomfortable and mindful awareness; you are not alone. Practice self-compassion by saying: “May I be safe, May I be happy, May I be healthy, May I live with ease.”
3. Practice Gratitude: Intentionally take time each day to focus on what you are grateful for. Practicing gratitude can help to shift focus away from stress or worries, while also boosting mood and energy levels.
4. Enjoy the Present Moment: Engage in activities that are fun and make you happy. Spend time enjoying the present moment, whether that is reading something that you enjoy, going for a walk, or spending time with family and friends. Engaging in enjoyable activities can boost mood and reduce emotional eating triggers.
Conclusion
Mindfulness can be a powerful tool in breaking the cycle of emotional eating. Practicing mindfulness allows us to become more in tune with our emotions and our bodies, allowing us to make better food choices and develop a healthier relationship with ourselves and with food. With time and practice, mindfulness can help to lead to long-term positive changes in both eating habits and overall well-being.
