Comfort Eating
We’ve all heard of the term ‘comfort eating’ where sometimes we may indulge in a little ice cream, pizza, macaroni and cheese or chocolate, often whilst sat in front of the telly watching our favourite chick flick, in a bid to feel better when we are feeling a little down. It may be something that doesn’t happen very often, causing us little or no concern at all.
Emotional Eating
But for others, it can be a quite an upsetting, sometimes debilitating experience. With increasing levels of anxiety, depression, stress and people working longer hours, it is not surprising that many people often describe themselves as emotional eaters, a bit like comfort eating, but on a more regular basis. Sometimes the problem can become so difficult to manage that people may describe heightened feelings of anxiety around food.
I can definitely relate to this. Having gone through periods of feeling down in the past, I can certainly remember what it feels like to open a tub of ice cream and completely finish it. Then repeat the next day. Although it may momentarily make you feel slightly better, hence the term ‘comfort eating’ the guilt of it all soon wades in, as you realise how many hundred calories and grams of sugar you have consumed, only to have this reaffirmed by resultant weight gain in the aftermath of it all!
Binge Eating
For many people the situation may remain relatively stable for years, causing occasional but minimal anxiety or concern. But for others, it can be the start of a very slippery slope, where a more intense and complex struggle with food begins, sometimes leading to episodes of bingeing and feelings of a total loss of control around food. This can be very worrying, stressful and upsetting for those who experience such intense feelings around food and can lead to deeper feelings of anxiety and depression specifically associated with their relationship with food.
Overcoming Emotional Eating
It is important to recognise and believe that it is possible to build a healthier and more sustainable relationship with food. If you do experience such feelings around food, remember to be patient with yourself. As with most things in life, lasting changes takes time, patience, understanding, self-care and practice. If you have been doing something for years and years, even decades, it may not be realistic to expect things to suddenly change overnight. That’s not to say that it isn’t possible, but it’s important to be kind to yourself, to grow and learn from your experiences. Sometimes people slip and fall, but we can learn from it.
Steps to Healing:
Do you think you may be suffering from emotional eating? If so, you may find it a helpful to consider reflecting on your experiences. This could be in the form of a brief journal entry, or just keeping a mental note of how you’re doing. If reflecting makes you feel anxious or low in mood, take it very slowly – be kind to yourself and maybe just reflect occasionally to begin with. You could start by asking yourself some simple questions:
- How did you feel at the start of the day?
- How much sleep did you have the night before?
- How did you feel leading up to the last episode of emotional eating?
- What else did you eat or drink that day? Do you tend to plan ahead or think about the balance of your meals on days when you feel more emotional?
- Which foods do you tend to reach for the most?
- Does this only happen when you’re feeling anxious or low in mood, or does it also happen when you feeling good?
- Are these typical ‘comfort foods’ plentiful or readily available in the home environment?
Reflective learning can really help increase your understanding of your relationship with food and enable you to think more constructively about the future and things you could potentially do differently. It is never a quick fix and things may not always go to plan, so be prepared for that too! Don’t continue to beat yourself up with feelings of shame and guilt over what has happened, instead try to practice being more reflective, learn from what has happened and then move on. Also commit to taking steps to improve your relationship with food, one day at a time, and try to be as consistent as you can. You will notice over time that you can develop ways to create a more peaceful and nourishing relationship with food long-term.