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I eat because I'm depressed and I'm depressed because I eat
Why oh why do I do this?! Because it makes me feel better... but only while I am eating it then minutes after the guilt and shame take over and I feel a million times worse than I did in the first place! And the negative feelings last a lot longer than those few minutes of heaven eating some chocolate or cake. Food is definitely a coping mechanism for me when I am feeling down, stressed or upset. I am an emotional eater :(
If I know there is some chocolate in the house I will just keeping thinking about it. I will try to distract myself but I will know its there and it won't stop until I have some. So I convince myself I will just have a little bit and save the rest for later... YEAH RIGHT! I will end up eating the whole lot. My rationale is that if I eat it all then there is nothing tempting left in the house and I can start my diet fresh.
But then why do I keep buying more treats? and then stashing them away so no one else finds them like a little squirrel? My husband loves chocolate so I have to get really creative at hiding it too! Not that I am trying to encourage this behavior by giving you tips but... putting it in a box of something healthy e.g. muesli, is normally a good place because there's NO way he would go near that! (Hope he doesn't read this!)
Triggers:
Most emotional eating is linked to suppressing or soothing negative feelings like stress, depression, anxiety or sadness. But it can also be linked to positive feelings and wanting to reward yourself for an achievement.
- Boredom - filling a void, breaking a routine, adding variety in life by trying new foods or restaurants.
- Suppress emotions - turning to food to numb any negative feelings. Scientific evidence does back this up that we feel more pain in a fasted state compared to when we are fed, but unfortunately it will never numb the pain completely.
- Stress - this causes high levels of the hormone cortisol, which triggers cravings for salty, sweet and fried food to give you a burst of energy and pleasure.
- Fatigue - tiredness and low patience can feel better with a quick pick me up snack.
- Anxiety - do something, do anything - this can seem better than doing nothing at all - even if it is food.
- Relationship conflicts - when feeling upset eating can be a comforting lift and distraction.
- Social influences - encouraging each other to overeat 'I'll get a dessert if you do'.
- Childhood habits - parents rewarded with food or soothed heartache with food. Or nostalgia of treasured memories of baking or BBQs with family.
As I compile this list, I can relate to most of these triggers. Food is definitely something I reach for when I am feeling down or upset. It is definitely unhealthy sugary foods that I crave and I have found it interesting that our stress hormone cortisol could be partly behind that. Stress and anxiety are very present in my life right now. I am having time off work to help reduce them but that then brings in the boredom element - I am home alone - the kitchen cupboards are calling me! When I am at school I am so busy I barely get time to eat my lunch, but now I can get what I want when I want it!
I really want to try and fight off these thoughts and cravings. I don't want to put on more weight and feel even worse than I do now. If anyone else is feeling like this and battling with this too then here are some strategies I have found which I am going to try...
- Keep a food diary - I am going to write it down and keep track so I am less likely to overeat. And I am NOT going to cheat, I will write down everything.
- Mindful eating - I am going to have a check list:
1. Reflect - how am I feeling? rushed? stressed? bored? hungry?
2. Sit down - try not to eat on the go
3. Turn off screen distractions (TV, phone, tablet)
4. Serve out portion - not having bowl out for seconds
5. Smaller plate
6. Gratitude - be thankful for the food
7. Chew 30 times - enjoy the texture and flavour
8. Put down cutlery between bites so help slow down
9. Quit the clean plate club - its ok to leave some
10. First few minutes of silence - experience eating - smells, taste, texture
- Stress strategies - I am going to try and reduce my stress by doing some meditation (I have some good apps, youtube videos), go to a yoga class, read a book or listen to music.
- Hunger check - when did I last eat? Am I actually hungry or is it an emotional craving? Can I have a drink instead?
- Remove temptation - don't buy lots of hard to resist treats! AVOID the shop when I am feeling down.
- Don't deprive myself - I don't want to completely deprive myself of chocolate and frankly that is unrealistic! I could buy some mini treat packs and give them to my husband to hide and give me one a day!
- Healthy snacks - I need to make sure I have some healthy snacks available for when I have cravings, so I am still letting myself have something if I need it but it is not so bad.
- Support - I need to make sure my husband and friends don't sabotage me! They need to be on board with what I am trying to do and encourage me, not offer me food to make me feel better!
- Setbacks - if I fall off the wagon I need to try not to let it affect my whole week. If I can I will try to get back on track for the next meal, if not the next day can be a fresh start.
Wish me luck... all this talk of food is making me hungry... NO I am going to make a cup of tea instead and hold out until lunch time!
If you have any tips or want to try some of these strategies with me please feel free to comment with your thoughts and feedback.
References:
Emotional Eating - https://www.helpguide.org/articles/diets/emotional-eating.htm
Why Stress Causes People to Overeat - https://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat
10 Reasons Emotional Eating Happens, And 10 Ways to Stop - https://www.onebyonenutrition.com/blog/10-reasons-emotional-eating-happens-and-10-ways-to-stop
10 Tips for Mindful Eating - https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698