Life in a pandemic means that there’s no escaping the potent cocktail of stress, anxiety and uncertainty that appears to govern our lives. However, if you find yourself routinely standing in front of the pantry for coping during moments of emotional overwhelm, it might be time to acknowledge that you’re attempting to self-soothe your frayed emotions with food. While there’s no breaking the cycle of anxiety, the good news is that there are ways to comfort your senses without falling into unhealthy eating patterns. Here, experts offer insight on how to take the emotion out of eating without making a trip to the cookie jar.
Why we reach for food to soothe our emotions
Emotional eating is the habit of reaching for food to suppress negative feelings of anxiety or stress, and leading nutritionist Rashi Chowdhary believes that it is common to find comfort in food during moments of distress. “There is a famous quote that says if you’re hungry, you’ll eat an apple and be alright. But if an apple doesn’t appeal to you, then you’re not hungry—you’re just tempted or bored.” The notion is seconded by nutritionist and fitness expert, Samreedhi Goel. “Reaching for food instead of dealing with a problem in a constructive manner can gradually become a habit, and you’ll find yourself balancing your emotions by eating things you think will make you feel better even if they are unhealthy,” she says.
So, how can one know if they are eating their feelings instead of processing them? The Mumbai-based dietician says, “If you eat mindlessly without remembering the taste, if you feel guilty about it later or if you feel the need to hoard unhealthy options because you know you will face a stressful situation that will require food for comfort, you are likely using food to soothe your emotions,” she says.
How to self-soothe your feelings without food
Chowdhary believes that when we indulge in emotional eating, it is our hearts that are hungry, not our bellies. Ahead, the experts chart out effective coping strategies for dealing with emotion-induced food cravings:
Use the parent, child, adult strategy
“You can either be a parent to yourself and be strict about your food choices, be a child and allow yourself everything without feeling any guilt or opt for the third and most rational way to be responsible like an adult by allowing yourself a little leverage but coming back on track,” she says.
Monitor your protein intake
If you’re looking to dial back hunger pangs that can be confused with an emotional response to stress, she also recommends ensuring that your body is receiving its required quota of protein. “Your daily intake should ideally be 0.8 – 1 gram per kilo of body weight to make sure you’re not hungry throughout the day.”
Maintain calming rituals
If you feel the stresses of the day becoming too overwhelming to cope, both experts recommend developing your own calming rituals. Goel advises maintaining a journal to pen your feelings on paper, while Chowdhary advises practising morning rituals will ensure a mindset shift from the fight-or-flight mode.
Take care of your gut health
There’s no denying the role of the gut in regulating our moods and emotions through the day, and Chowdhary agrees, “The gut is your second brain. Whenever you have an emotional situation at hand, you’ll find that your ability to cope is much better when your gut is in a healthy place.”
Follow the 5-4-3-2-1 method
In her book 50 Ways to Soothe Yourself Without Food, eating disorder specialist Dr Susan Albers offers a handy grounding technique during moments of overwhelm. Start by stating one scent you can smell, name two sounds you can hear, describe three sensations your body is feeling—such as the texture of your sweater or your feet against the ground— identify four colours that you see and end the exercise by naming five things you see in front of you.
Also Read:
Could stress be messing with your appetite?
Is the pandemic affecting your relationship with food?
Feeling stressed? Here are 6 expert-backed ways to help you cope
