Pass Me The Cookie Dough, I Feel Sad

By Julie Barnes, M.A.

Remember the when you, a spoon, and a roll of chocolate chip cookie dough spent the night together. Not your style? How about fried chicken, mashed potatoes, macaroni & cheese, and fried apples?

Many people turn to food for comfort - consciously or unconsciously - when they're stressed or bored. The practice of eating in response to feelings instead of hunger is called Emotional Eating. Experts estimate that 75% of overeating is caused by emotions. Eating as a means to suppress or soothe negative emotions such as stress, anger, anxiety, boredom, sadness and loneliness can sabotage your health and weight-loss efforts. It becomes a habit, preventing us from learning skills that can effectively resolve our emotional distress.

Mood and Food Connection

Some foods may have seemingly addictive qualities. For example, when you eat foods such as chocolate, your body releases trace amounts of mood-elevating opiates. That "reward" may reinforce a preference for certain foods during difficult times.

Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of the comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

Triggers

Your first step is figuring out the situations or feelings that trigger emotional eating. Triggers typically fall into five main categories:
• Social - Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in, arguing; or feelings of inadequacy around other people.
• Emotional - Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety or loneliness as a way to "fill the void".
• Situational - Eating because the opportunity is there. For instance at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching television, going to the movies or a sporting event, etc.
• Thoughts - Eating as a result of negative self-worth or making excuses for eating. Such as scolding oneself for looks or a lack of will power.
• Physiological - Eating in response to physical cues. These cues can include an increased hunger due to skipping meals or eating to cure headaches or other pain.

Keeping a food journal can help figure out what triggers are involved in emotional eating . A food journal should include what and when you eat, how you were feeling about yourself, others and your day at the time.