Something else that you can do is to learn other ways to soothe yourself than with food. Many people emotionally eat very rarely, but other people find this to be an ongoing struggle. It can affect your mood, interfere with your self-esteem, and cause weight gain. You can learn various types of meditation and breathing exercises, which can be a wonderful and helpful alternative to emotional eating. In addition, learning how to be mindful about your eating is also very effective. There are many ways that you can calm and relax your body without eating, such as yoga, working out, baths, and self hypnosis. Also, you can challenge yourself to find distractions which are healthy. Just a couple of examples include music, gardening, polishing your nails (it’s hard to eat with wet polish!), writing, and having a “buddy” – some who you can turn to and who will look to you for support as well. There are many more techniques that you can learn in order to self soothe without food.
- Emotional hunger is sudden and feels urgent. Physical hunger can usually wait, whereas emotional hunger demands to be satisfied now! You don’t think through options.
- Emotional hunger results in mindless eating. You don’t always even taste the food. You don’t realize that you ate the whole bag of chips or carton of ice cream until it is gone!
- Craving specific foods, especially unhealthy ones, is another sign of emotional eating. Try the “Apple Test”. If you aren’t hungry enough to eat an apple, then you aren’t really hungry!
- Emotional eating usually is accompanied by an unpleasant or upsetting emotion.
- You don’t stop eating when you’re full. Physical hunger satisfies you without needing to be “stuffed.” With physical hunger, you notice yourself getting full as you are eating. With emotional eating, more and more food is demanded in order to feel full.
- Physical hunger is associated with physiological hunger cues, whereas emotional hunger is not.
- When emotionally eating, there is often a sense of guilt afterward. This is not the case with physical hunger. With emotional eating, the guilt can even start before eating.
- Some emotional eaters even experience all emotions as hunger. This is why it is important to find out what you are feeling and why.