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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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