Emotional hunger and physiological hunger
You are probably wondering why, for many people, the first, unconditional reaction under severe stress is to overeat their emotions? This is predicated on seeking an easily accessible treat to reduce tension levels and bring temporary relaxation. Emotional overeating is a consequence of an emerging emotional hunger coming from the head that is sudden and needs to be compensated as soon as possible. It is so intensified that it knows no restraint and leads to the consumption of an uncontrollable amount of food, resulting in overeating.
Emotional hunger is generally dictated by specific cravings. According to a study conducted in the USA, ice-cream and cookies “eliminate” sadness, meat “eliminates” nervousness, and crisps “help” with boredom.
According to Anna Brytek-Matera, psychologist, therapist, and professor at the University of Social Sciences and Humanities (SWPS), “emotions influence food choices and preferences, determine the amount of food consumed and the type of taste the human body prefers in a given moment, and are an important element in forming unhealthy eating habits.”*
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Głód emocjonalny z reguły jest podyktowany konkretnymi zachciankami. Jak pokazują badania przeprowadzone w USA smutek „niwelują” lody i ciastka, zdenerwowanie – mięso, natomiast na znudzenie „pomagają” chipsy.
Zdaniem prof. Uniwersytetu SWPS, psycholożki i terapeutki Anny Brytek-Matery, „emocje wpływają na wybory i preferencje żywieniowe, warunkują ilość spożywanego pokarmu, determinują rodzaj smaku, jaki w danej chwili preferuje organizm człowieka, oraz stanowią istotny element kształtowania się nieprawidłowych zachowań żywieniowych”*.
Do we often lose when confronted with our emotions? According to a survey by the American Psychological Association (APA): 38 percent of adults say they have eaten too much or reached for unhealthy foods in the past month due to stress, and half of them do so at least once a week.
What does psychology say about “treating” emotional states with food? We reach for food because we want to provide comfort, to distract ourselves from the situation we are experiencing, or to relieve tension. Food is associated with a sense of security and other positive emotions determined by the biochemical reactions that occur in the body when meals are eaten. While we can control physiological hunger, which builds up gradually and for which we can postpone the moment of eating, emotional hunger leads to a loss of control over our own actions. Therefore, the moment you become aware of the problem, it is important to write down all the emotions that accompany snacking, followed by a consultation with a psycho-dietitian.
We learn to eat at home
Attitudes toward food and eating habits are formed in early childhood and are directly related to the observations and relationships we had made in the family home. If it is common practice to be rewarded with something sweet after dinner, we instinctively develop a pattern whereby we associate dinner with something necessary and unpleasant, and we perceive sweets as a deserved element of gratification. Therefore, when we experience frustration or stress in adulthood, we automatically reach for unhealthy snacks.
Researchers have distinguished at what stage of a person’s life an emotional overeating disorder develops. The time after puberty is crucial in terms of vulnerability to this type of disorder, due to developmental changes (hormonal and within the brain), stress factors, or various life challenges.
How not to manage tension in the kitchen?
There are really quite a few ways to manage emotions. Instead of looking for inner “relaxation” on the shelves of your refrigerator or in your kitchen cabinets, try incorporating activities into your daily life that will redirect your attention and keep your inner frustration at bay.
Various relaxation techniques will work well in maintaining mental balance and managing tension.
Opt for walks among the greenery, reading books, relaxing baths with essential oils, listening to music or podcasts on topics that interest you. A regular practice of yoga and meditation, as well as moderate physical activity, will also help in noticing the emotions coming from the body.
According to psychologist Monika Wawrzaszek-Figiela, “we can manage the moods we often fall into. If there is no reason to worry or get angry, it is a good idea to redirect your attention and influence your state with relaxation training, sports activities, or pleasure.”**
We have made use of the following publications:
*https://psychologiawpraktyce.pl/artykul/jedzenie-emocjonalne
** https://www.arkmedic.pl/jak-radzic-sobie-z-emocjami-opracowanie-psycholog-mgr-moniki-wawrzaszek-figiela/
***https://charakterownia.pl/emocje-i-jedzenie/
****https://zwierciadlo.pl/zdrowie/123880,1,zajadanie-emocji---reakcja-na-stres.read
*****https://zdrowie.wprost.pl/odzywianie/zaburzenia-odzywiania/10381330/zajadanie-stresu-emocji-jak-sobie-radzic.html
******https://www.uzaleznieniabehawioralne.pl/zaburzenia-odzywiania/zajadanie-emocji/