Anxiety Eating: Why It Happens And How To Control It
Anxiety problems They are one of the main reasons for consultation in psychology clinics. The effects of this can interfere in all areas of our lives, including our eating habits.
On many occasions in which a patient visits a nutrition and diet center, it can be observed that underneath these bad eating habits there is a background associated with some type of emotional alteration, in which anxiety tends to play a leading role.. In this article We will focus on anxiety eating a frequent alteration in the daily lives of many people.
When our habits and behaviors related to eating are conditioned by our mood, in this case an anxious mood, we can talk about emotional eating. However, these routines can also be affected by other moods, such as sadness.
In these cases, the person does not eat because they are hungry or feel a physical need, but rather He does it to satisfy emotional needs Eating is a behavior that releases numerous neurotransmitters, such as dopamine, that make us feel good. So, although feelings of guilt may appear later, the reward and immediate feeling of well-being help reduce the distressing emotion that anxiety causes.
In this way, although we are not always aware of it, it is very likely that on those days that we find stressful or distressing We end up consuming unhealthy foods that make us feel good
Although indulging from time to time is normal and even recommended, determining our diet based on how we feel, or trying to deal with problems with food, can make us fall into trouble. a vicious circle that is very harmful to both our physical and mental health
The main problem with eating due to anxiety is that this feeling of hunger cannot be appeased with food, but, as mentioned above, we may end up feeling even worse than before.
Causes
Compulsive eating is a very typical symptom of anxiety states When we look to food for temporary relief from negative emotions, we must understand that the problem does not lie in the act of eating or in the food itself, but in the anxiety itself. Therefore, if we are able to control it, it will be much easier for us to appease the urge to eat that it causes.
However, there are a series of reasons that facilitate this need to eat due to anxiety.
1. Inability to manage emotions
Traditionally we have been taught that negative emotions have no use beyond making us suffer; so it is better to hide, repress or contain them. As a consequence, a large number of people are unable to manage their emotions adequately and satisfactorily. Hence, eating due to anxiety is a very recurring problem within the population.
2. Excess self-control
Spending the entire day trying to suppress or control the urge to eat can end up causing a rebound effect in which the person ends up eating large amounts of food in a very short space of time.
3. Food as an exclusive source of pleasure
Tasting good food is a pleasure that is not inconsiderable. However, when we only find well-being through it, making it “responsible” for our satisfaction we are faced with a problem.
As mentioned in the first point of the article, alleviating our anxiety or anguish with food will only make us enter a spiral of discomfort.
How to differentiate it from “normal” hunger?
The need to eat caused by anxiety, or emotional hunger, tends to appear suddenly and with such a high intensity that In most cases it is very difficult to resist it and differentiate it from a habitual physical hunger attack.
However, there are some signs that can help us identify if this hunger is real or caused by our mood.
How to prevent this from happening?
Controlling these attacks of hunger caused by anxiety is not an easy task. Since both hunger and emotions and feelings are not always easy to manage. However, below we will see a series of tips that can help when controlling and reducing the need to eat caused by anxiety.
1. Seek professional help
Once it has been determined that the sensations of hunger are not physical but emotional, and that Anxiety is the big culprit that makes us unable to resist raiding the refrigerator compulsively, it is advisable to request the help of a psychology professional to help us manage and reduce anxious symptoms and, therefore, the need to eat.
2. Identify the situations or moments in which hunger appears
Surely the need to eat is triggered by some event that has affected us on an emotional level. These events They can be from work stress, bad news or a bad meeting or even due to hormonal changes typical of the menstrual cycle.
If we are able to detect the moments in which this sensation appears, it will be much easier for us to anticipate them and develop strategies that help us avoid the compulsion to eat.
It is essential not to repress and store negative emotions, but to perceive them as internal signals that there is something in our life that we must change or improve. Good emotional management, in which we find a satisfactory outlet for our emotions will reduce our levels of anguish and tension and therefore our need to eat.
4. Look for other types of rewards
Another fundamental step when it comes to avoiding hunger due to anxiety is to look for other types of rewards that generate the same satisfaction without the negative consequences of compulsive eating.
5. Perform relaxation exercises
Carry out exercises and relaxation techniques that help us reduce tension and calm our mood It will have a direct and positive consequence on our anxiety levels.
6. Get enough sleep
In addition to increasing levels of tiredness and anxiety, not getting enough sleep also has a direct effect on our body, increasing hunger levels. If we add to this the hunger caused by anxiety, which is enhanced by not sleeping, we enter an anxiety-sleep loop again which will not benefit us in any of the above aspects.
7. Perform physical exercise
Moderate physical exercise helps us increase dopamine levels and relaxes accumulated tension, making it an essential ally when it comes to reducing anxiety levels.
8. Drink plenty of water
Increase our daily water consumption It will help keep hunger pangs at bay. Additionally, at times when this appears, drinking water can help temporarily reduce the intense feeling of hunger due to anxiety.
9. Keep your mind busy
Trying to distract your mind in those moments when hunger due to anxiety appears can be a good coping strategy. Divert attention with activities such as reading, talking to someone or doing some pleasant activity can be of great help to us.
