Do you eat when you're nervous? These are ways to quit

Experts in emotional overeating know why the problem occurs and how to prevent it

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Illustration, Photo: Shutterstock
Illustration, Photo: Shutterstock
Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.

Emotional overeating often helps us to (seemingly) feed our sadness, anger, guilt, fear and anxiety. It is present because it is the fastest way to improve our mood.

Happiness is a natural state, we are not born sad, so our brain will look for ways to improve our mood. Foods high in sugar, salt and fat can quickly banish sadness, but the "down" that follows shortly after is not such a nice feeling. It is followed by feelings of guilt, sadness, hatred and additional stress that can only keep us in that vicious circle.

Do you think that food serves to give the body all the necessary nutrients and vitamins, or is it something you use to make yourself happy? The relationship you have with food goes back to childhood, and the purpose of food is to give us energy and keep us alive. Of course, it should be enjoyed, but always in moderation, writes Ordinacija.

If overeating due to stress has become a daily occurrence and is preventing you from achieving your goals, it is best to talk to an expert who can guide you through the changes.

Eating due to stress most likely means that in those moments your body is tense, you experience shortness of breath and fatigue, explains prof. Christine Celio. Emotional overeating includes stress, but also anxiety, depression, sadness and nervousness, he adds.

The first thing you should do, Celio explains, is pay attention. When you slow down, you'll be able to realize that binge eating for stress won't solve your problems and won't help you reach your health goals. “You make notes whether you're really hungry or just want to eat. Write down how your thoughts influence your food choices. If you identify what is causing your behavior, it will be easier to decide what to do next," he says.

1. Take a glass of water

It's the oldest trick, but Celio says it's a good start. When you are hungry due to stress, have a glass of water to stop the hunger pangs. It can often happen that you think you're hungry when you're actually just thirsty, so it's not a bad idea to try this trick.

2. Write down your thoughts when you are stressed

Celio thinks you can use your phone to do this, but having an actual piece of paper and physically writing it down can provide more relief when you're stressed. Write down the main things that cause stress, because it can help you see the situation more clearly, find out what was the cause of your stress and how to find the right solution.

3. Make tea

It is enough to just heat the water and add some cinnamon and honey to your favorite tea. In this way, you will stop the desire for food, according to Susan Albers, a psychologist at the Cleveland Clinic. "Cinnamon has been proven to keep insulin levels within normal limits," she says. You can also add cinnamon to your morning coffee.

4. Walk for 15 minutes

If you have a strong desire for food due to stress, boredom or sadness, take a 15-minute walk because physical activity will stimulate the release of endorphins that promote relaxation, and fresh air is a natural stress reliever.

5. Peel the tangerine

The very act of peeling a tangerine is an excellent relaxation technique. "It's a mini-meditation, you have to drop everything you're doing to peel a tangerine," says Albers. Even the smell of this fruit tree will induce relaxation, which the cakes you ate will certainly not do. For a better effect, do it slowly, and be sure to enjoy the smell. Once you have peeled it, eat it slowly and enjoy every bite.

6. Think long term

Research shows that post-meal satisfaction only lasts three minutes, so remembering that information can help you, advises Albers. Celio adds that you should ask yourself every time you feel hungry, are you hungry or just tired and lacking energy? As many use food to help change how they feel, remember this rule when reaching for unhealthy foods.

7. Indulge yourself, but planned

Think about what you really enjoy, is it ice cream or chocolate? Whatever your answer, plan to treat yourself to a favorite treat a few times a week. When you decide, don't settle for a candy that isn't your favorite but is on hand.

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