Emotional hunger, as its name indicates, is directly related to the experience of certain emotions that we consider unpleasant (sadness, anger, anxiety, etc.) and with the intention of alleviating them or making them disappear. The consumption of certain foods is used as a way to feel better, relieve those emotions and manage certain personal problems for which at that moment we have no other tools. Therefore, it is not real hunger, but We use food as an anesthetic for certain emotions and/or situations that at that moment we do not know how to solve
The emotions that usually cause emotional hunger to appear are boredom, anxiety, stress or even the feeling of euphoria if we use food as a reward or celebration. Emotional hunger can be differentiated from physical hunger in that emotional hunger suddenly causes appetite and the need to eat, as well as an uncontrollable urge to eat. The choice of foods they decide to consume is usually unhealthy, choosing pastries, fast food, bags of snacks, etc.
Finally, after having eaten these foods The person usually feels guilty for having eaten that way and emotions such as frustration, sadness and disappointment with oneself appear. This type of hunger can lead to binge eating and thus lead to an eating disorder or obesity.
How can we identify that we have had emotional hunger and know what led us to it?
First of all, we will need to know what food is associated with and what my relationship with it has been throughout my life That is, what emotions do I usually feel when eating? This will also help us differentiate between physical hunger and emotional hunger, since with the first we will feel satiated, satisfied or calm, while with the second, as mentioned previously, it is most likely that emotions of shame, guilt will appear. or anguish.
Regarding our relationship with food, it is important to understand that if, for example, when we were sad, our grandmother gave us our favorite dish to console us, I will have her associated with that feeling of comfort and warmth. Therefore, it is not strange that nowadays I look for those two sensations in food when emotions appear that are unpleasant or problems that at that moment I do not know how to solve.
On the other hand, it is important that we are able to analyze under what circumstances emotional hunger has appeared. What had happened throughout that day to make me feel overwhelmed? Is there a situation that I have not resolved in my daily life? What kind of routine do I have? Would anything change about her? It is important to analyze the journey from the moment emotional hunger appears backwards to know what generates it and what tools do I have right now to change that routine.
Finally, it is also very useful that we are able to analyze the foods we eat depending on the type of hunger we have at that moment. It is more likely that when faced with emotional hunger, they appear ultra-processed and the way of eating them is more impulsive and less careful, while when faced with physical hunger, the diet is more careful and the food, in general, is more elaborate and healthy.
What can we do once emotional hunger is located?
Carry out activities that we find relaxing such as meditating, yoga, relaxation, or any activity that in your case you feel relaxes you This will make your baseline more relaxed and calm and therefore make it more difficult for us to escalate those emotions to such an unpleasant level that we have to relieve them through food.
If I have found that emotional hunger usually generates, look for alternative solutions for that situation that are not related to food. Avoid restrictive diets as you will focus on foods that are not allowed and that in itself will generate stress and you will be eager to use them as rewards for a stressful day at work or for success in your life.
Learn to manage your time in a healthier way for yourself, here I recommend that you use tools like the Eisenhower matrix to make it easier for you to differentiate what is important from what is urgent and learn to organize yourself. Go to a specialist who will help you increase your self-esteem and self-confidence, allowing you to modify your relationship with food and that, in addition, helps you acquire new tools to manage your problems.
