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7 Ways Your Emotions Cause You to Overeat

7 Ways Your Emotions Cause You to Overeat

There is so much more to eating than food. Apart from the significant influence of your biology, it’s affected by place, timing, whether you’re alone or with others, and, of course, your emotions. How you feel, what you feel, and the intensity of your emotions can make the difference between reaching for the refrigerator and choosing to take a pass.

Are you eating to fill emotional needs and minimize or prevent emotional distress? Then you might just be an emotional eater.

We all have our ups and downs, but some of us have an emptiness or hunger that goes deeper. Sadness that won’t go away, confusion we can’t resolve, a purpose we can’t find. It’s an emotional need that can’t be pacified with food – even if eating feels good at the moment.

While it’s okay to eat as a reward or pick me up from time to time, it becomes a problem when your first instinct is to head for the pantry whenever you’re stressed out, upset, or lonely. We all need coping strategies, but this one can lead to weight gain, associated health problems, and eating disorders.

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Curious if your emotions are causing you to overeat? Here are 7 ways that this can happen.

1. You are overwhelmed by sadness or shame

Down and out? Let’s grab something to eat. Sad about that breakup? I’ve got some ice cream! Screw up at work today? Here, have a drink.

The number one thing you may want to do when you’re feeling sad is to numb the pain. This may mean reaching for food, particularly that of the high-carb, sugary, and fatty variety. There is a reason for this, as such food sets off a chain reaction that ends with the release of that feel-good chemical, serotonin. It’s more than just good taste. The food gives your brain the pick-me-up you need to feel better almost instantly. The irony is that this can backfire, causing guilt at all the extra calories ingested and the lack of control not only over your emotions but your food intake as well.

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2. Boredom sets in and what else is there to do but eat?

Picture this – it’s a lazy Sunday afternoon, and you have nothing to do. You’re sitting in front of the television watching some garbage reality show, and you reach for a bag of chips or a box of cookies. A few mindless minutes later, it’s gone. What the heck just happened?

When you’re bored, you may not be fully attentive to your surroundings or actions. It’s the opposite of mindful – you’re not tuned into what you’re doing. This can result in extra calories ingested for no good reason other than to kill some time.

3. Your brain is on fire – with stress and anxiety

In our overcharged, hyperlinked, multitasking society, stress is the new normal. And most of us are desperately searching for ways to alleviate it. Enter food into the equation. Stress has been shown to increase intake of sweet, calorie-dense foods. Whether it’s alcohol, sugar, or a big heap of some comfort food, you may be hoping to find that holy grail of calm through food.

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What causes this? One culprit may be the high cortisol levels associated with chronic stress. As Pamela Peeke, M.D., M.P.H. was quoted as saying in Shape Magazine, “The body assumes that with elevated levels of cortisol, physical activity will follow.”  In our day and age, we often don’t follow a stressful event with physical activity, but our body isn’t exactly clued into that. Since sugar- and fat-filled foods inhibit stress-related brain activity, the result is that we feel less stressed out after hitting that boat-sized plate of pasta. But like most good things in life, it won’t last, and the stress will return.

4. You want to connect to a prior time or event

Think back to a happy event in your life and you’ll likely recall a time with friends and family, novelty, connection, stimulation, and fun.  These are “sticky” memories, and what makes them stick is the complex, multi-sensory input of the experience. You may distinctly remember the smell, feel, sight, sound, and taste of foods you were eating at the time and connect it to the positive emotions you felt. Whether you realize it or not, you may be drawn to eating those same foods as a way to reconnect with memories of past events and loved ones.

5. You deserve a reward!

You kicked that presentation out of the park, got that promotion, or just finally drop-kicked that toxic person out of your life. You deserve a reward, right? Sure, there is nothing wrong with celebratory eating, and often it is just what you need. But if you reward yourself too often or find yourself coming up with new and admittedly flimsy excuses to do so (congrats to me – I showed up to work today!), then it can become a problem. 

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6. You need a friend

Food can evoke feelings of safety, much like a security blanket. So many who overeat talk about food as a distractor, a friend, a buffer against the blows of the outside world.

We’ve all felt the need for security or the comfort of a friend. When one isn’t around, food may be the best substitute you can find. But food will never fill the emptiness of being lonely, and it can’t protect against the pains caused by a sometimes cruel world.

7. You’re scared…

A lot of us are scared and for good reason. We have to navigate unsafe communities, problematic relationships, confusing work prospects, and internal struggles, all while being bombarded on a daily basis with multiple accounts of tragedy, illness, mishaps, and death. One way to mitigate fear is through food. Research has shown that fear can precipitate eating; and interestingly enough, a recent study showed that even the threat of certain emotions may promote overeating.

There is still so much to know about how our emotions, biology, and circumstance intersect to cause overeating and related health problems. A first step in maintaining a healthy weight is to become aware of the role of emotions in your eating. Next time you reach for a donut, ask yourself the question of whether you are trying to satisfy a physical or emotional hunger. The latter – though real – can’t be satisfied by food alone.

Featured photo credit: Ali Inay via images.unsplash.com

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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