Are you unhappy because you just ate an entire box of cookies? Emotional hunger has many reasons and triggers. Let's find yours and put an end to the spook!
Why we eat can have many reasons. At first glance, you think quite classically of hunger. But have you ever heard that emotional hunger can occur?
We don't just eat when we're hungry. We also eat because it's time (after all, it's lunchtime), because there's a snack at our desk, because we're bored, and some times because we want to suppress emotions.
Emotional hunger has little to do with physical hunger. Rather, we want to fill an emotional hole and suppress feelings. It can also happen that there is no feeling of satiety.
And that can have a big impact on our lives. Blemished skin, more weight on the scale, general malaise and even frequent vomiting can all go hand in hand with emotional hunger.
Table of contents
How to distinguish physical and emotional hunger
Before we look at what constitutes emotional hunger, you should first know how the feeling of hunger originates in our body.
Hunger occurs when our body's energy stores are empty. So when we haven't eaten for a long time or have used up the energy during sports, our body literally screams for food.
So you can say: hunger is the desire for food. And this can have both physical and emotional triggers.
You can suppress your hunger pangs with these hacks!
Physical hunger
Most of the time, we feel it in the stomach area. A grumbling spreads and shows us that it's time to eat something. But nausea, headaches and lack of concentration can also be a sign of hunger.
Cold fingers, toes, shivering and circulation problems occur especially in those who have low blood pressure.
Although the stomach grumbles, hunger originates in the brain. More precisely, in the diencephalon. This is where all the messages relating to the body's energy state converge. The diencephalon (the hypothalamus) measures the energy reserves in our body and controls whether we are hungry or full.
If you have finally managed to eat something, you feel full and happy. You quickly get energy again. About 20 minutes after eating, the feeling of satiety occurs, which now lasts for a longer time. Provided, of course, that you have eaten a healthy and balanced meal.
Constantly hungry? That's what's behind it!
Emotional hunger
Unlike "real hunger", the typical small hunger in between is very often of emotional origin.
It occurs suddenly and without warning. Unlike physical hunger, however, you now have a craving for a specific food. Chocolate, cake or other sweets are typical classics, along with salty snacks like chips.
When you are in the throes of emotional hunger, you eat without thinking about it. The whole bar of chocolate is quickly consumed. Emotional hunger cannot be satisfied by eating, you still have it after the chocolate. No matter how much you eat.
Saturation does not occur. You have the feeling of continuing to eat forever. Many people have a guilty conscience, which is a clear sign of eating disordered behavior.
In the past, emotional eating behavior was also referred to as an eating disorder. Today, however, a distinction is made here because anorexia, binge eating and the like are extreme forms of eating behavior and do not occur in the majority of people.
But emotional hunger can attack us all from time to time. Keyword: ravenous hunger.
He seems to be something like a bottomless pit in some situations. We think we have to keep eating and that, although the pants are already clearly stretched.
| Physical hunger | Emotional hunger |
|---|---|
| Emerges slowly and builds up | Occurs all of a sudden |
| Is breastfed after eating | Is still there after the meal |
| Does not refer to a specific food | Often refers to a particular food |
| stomach growling, concentration problems, feeling of weakness | Thoughts only revolve around food |
What are the triggers of emotional hunger?
There's no question about it: the urge to eat emotionally is real. I'm sure we've all had this feeling at one time or another. The causes go far beyond the physical need for food.
Emotional hunger is spiritual hunger. The urge to eat something unhealthy has its cause not in the body, but in the soul.
You could also say that our soul is trying to tell us something. Namely, that we are not in harmony with ourselves right now.
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The triggers for emotional hunger can vary greatly and are different from person to person. If you feel emotional hunger coming on, take a close look at this list. Do you see a pattern? Make a note of the triggers!
Classic triggers for emotional hunger are
- Mourning
- Heartbreak
- Stress
- Worries
- Boredom
- Fears
- Sleep deprivation
- Frustration
- Loneliness
- Anger
- Overload
- Bad mood
- Uncertainty
- General dissatisfaction
- Self-hate
- Self-imposed bans like no carbs in the evening
- Lack of happiness hormones
- lack of physical exercise
- The feeling of inner emptiness
But positive situations can also cause us to eat even though we are not hungry
- Joy
- Reward yourself
- All you can eat offers
- All-inclusive vacations
How can I overcome emotional hunger?
Emotional eating occurs in two situations: You want to comfort/distract yourself or reward yourself for something. We are often trained in this direction as children - when you've finished your homework, you get ice cream. Or if you've eaten your lunch, you get another dessert.
We remember such things into adulthood. Often it remains subconsciously. But now it's time to break the vicious circle.
#1 Recognize the pattern
You looked at the list of how emotional hunger can arise? That's a good start. Because if you want to change a behavior, you first have to become aware of it.
You need to know when cravings hit you. Write down when you ate that bar of chocolate. How did you feel before and after?
This lets you know when you're using food as a comfort food or reward.
If at this very moment you notice that you are eating even though you are not hungry, stop the process now.
In short, identify triggers and triggers that tempt you.
Therefore, stomach growling does not always mean hunger!
#2 Place food out of your sight
If there's a bar of chocolate on my desk all day, I can already tell I'm going to eat it. This tip against emotional eating is simple, but very effective.
Put all foods out of your sight. That includes fruit and healthy snacks. Out of sight out of mind.
#3 Wait 5 minutes
Emotional hunger hits us without warning. We have the feeling that we have to eat immediately. Now you have to stay strong. Because in 5 minutes the whole spook is often over again.
Ask yourself: Do I really want to do this to my body now? Does it have to be the calorie bomb? If you're lucky, the cravings will disappear as quickly as they came.
And if not: Drink a glass of water. It gives your body something to do, you're well distracted, and you might be able to turn the corner again.
#4 Distract yourself
This works not only with the glass of water, but with other tactics. When you feel emotional hunger building, go all out for distraction.
In your home office, sing out loud to your favorite song and dance wildly. Go for a little walk away from your desk. A quick lap around the block helps quite wonderfully.
If you're in the office, have a quick chat with a colleague. Preferably with someone from the neighboring office, so that you have to get up and clear your head.
Want to prevent emotional eating in your free time, grab a book, take a walk, or watch a movie.
#5 Acknowledge your feelings
You are sad and disappointed right now? Then don't repress your feelings. Let it all out. Sometimes it helps to cry, curse or go for a run in anger.
If you allow negative feelings, you remain in control of the situation and can control them. Repressing them, on the other hand, will cause you to suddenly crave sweets.
#6 Learn to perceive hunger and satiety
To do this, you need to take time to eat. Eating quickly between door and door is very unhealthy and will increase emotional hunger.
Observe your body while you eat. Can you feel how hunger slowly turns into a feeling of fullness? For this, you need to eat slowly and chew well.
Ideally, you eat before your stomach growls and stop before you feel full.
To do this, you should create a place and a time for eating that does not distract you, neither by smartphone nor TV or the like. Only the food itself counts. If you are distracted while eating, there is a high risk that you will eat too much and not feel full.
#7 Breathe away the desire to eat emotionally
This tip helps especially when stress is the trigger for emotional eating.
Close your eyes, breathe deeply in through your nose and out through your mouth. Calm yourself by noticing how your chest lowers and rises. This can also distract you from eating and help you calm down inside.
How can I deal with emotional hunger in a healthy way?
In hectic everyday life, emotional hunger can become a challenge. In this section, we will focus on how to find a healthy way to deal with emotional hunger.
Self-care and physical activities
Take time for yourself and find ways to relieve stress.
Find activities that bring you joy and relax you. This can be things like walks in nature, yoga, meditation, or reading a good book. Everyone has their own preferences - find out what works for you.
Also make sure you get enough sleep and rest. When you are stressed and exhausted, this can lead to increased emotional hunger. So give yourself enough rest and relaxation to regenerate your body and mind.
Remember that self-care is not selfishness, but a necessary part of a healthy lifestyle. By giving yourself time and attention, you strengthen your emotional resilience and foster a healthy relationship with food.
Mindful eating and conscious enjoyment
Take time to focus on your meals and appreciate every bite.
Pay attention to your senses - taste the flavors, feel the texture of the food, and smell the delicious aromas. By focusing on these, you will connect more with your food and experience a greater sense of fulfillment.
Avoid distractions while eating, such as television or cell phones. Create a quiet and comfortable environment to focus on eating. This way, you can better stop when you are full and consciously address your physical needs.
Remember that mindful eating is not about restrictions or prohibitions, but about building a positive relationship with food. Enjoy your favorite foods in moderation and allow yourself to enjoy food without guilt.
Long-term habit changes
Small steps can make a big difference!
Start by becoming aware of when and why you are emotionally drawn to food. Identify your triggers and find alternative ways to deal with your emotions. This might mean choosing an activity that distracts or calms you instead of food, for example.
Take time to build new habits. Start slowly and set small goals. Maybe you want to reach for healthy snacks more often or try a new form of stress management. Give yourself time and be patient - change takes time.
Remember that the point is not to be perfect, but to make progress. Be kind to yourself and celebrate every little success. This will give you the motivation to continue making positive changes.
So, be willing to make long-term habit changes. Take small steps, be patient, and encourage yourself along the way. You have the power to achieve a healthy approach to emotional hunger in your everyday life and promote your well-being!
Our conclusion
Emotional hunger has many triggers. If you recognize your triggers in the first step and know when the desire for something edible arises even though you are not hungry, then you are close to the solution. Distraction is another good point to avoid cravings.
All the best for you!
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