How can we identify emotional hunger?

Emotional hunger, as its name suggests, is directly related to the experimentation of certain emotions that we consider unpleasant (sadness, anger, anxiety, etc.) and with the intention of alleviating them or making them disappear. The consumption of certain foods is used as a way to feel better, relieve those emotions and manage certain personal problems for which we do not have other tools at that time. Therefore, it is not real hunger, but we use food as an anesthetic for certain emotions and/or situations that we do not know how to solve at that moment.

The emotions that usually favor the appearance of emotional hunger are boredom, anxiety, stress or even a feeling of euphoria if we use food as a reward or celebration. Emotional hunger can be differentiated from physical hunger insofar as emotional hunger appears a sudden appetite and need to eat, as well as an uncontrollable urge to eat. The choice of food that is decided to consume is usually unhealthy, choosing pastries, fast food, snack bags, etc.

Finally, after having ingested these foods the person usually feels guilty for eating that way and emotions such as frustration, sadness and disappointment with oneself appear. This type of hunger can lead to binge eating and thus lead to an eating disorder or obesity.

• We recommend you read: "Differences between physical hunger and emotional hunger: eating without need takes its toll"

How can we identify that we have been emotionally hungry and know what has led us to it?

First of all, we will need to know what food is associated with and what my relationship with it has been throughout my life.. That is, what emotions I usually feel when eating. This will also help us to differentiate between physical hunger and emotional hunger, since with the first we will feel satiated, satisfied or calm down, while with the second, as previously mentioned, it is most likely that emotions of shame, guilt or distress.

Regarding our relationship with food, it is important to understand that if, for example, when we were sad our grandmother gave us our favorite dish to comfort us, I will have her associated with that feeling of comfort and warmth. Therefore, it is not strange that I currently look for these two sensations in food when emotions appear that I find unpleasant or problems that I do not know how to solve at that moment.

On the other hand, it is important that we are able to analyze the circumstances in which emotional hunger has appeared. What had happened throughout that day to make me feel overwhelmed? Is there a situation that I have not resolved in my day to day? What kind of routine do I have? Would it change something about her? It is important to analyze the journey from the appearance of emotional hunger backwards to find out what generates it and what tools do I have at this moment to change that routine.

Finally, it is also very useful that we are able to analyze the food we eat depending on the type of hunger we are at that moment. Being more likely that in the face of emotional hunger they appear ultra-processed and the way of eating them is more impulsive and less care, while in the face of physical hunger the diet is more careful and the food, in general, is more elaborate and healthy.

What can we do once the emotional hunger is located?

Carry out activities that are relaxing for us such as meditation, yoga, relaxation, or any activity that in your case you feel relaxes you. This will make your baseline more relaxed and calm and therefore more difficult for us to raise those emotions to such an unpleasant degree that we have to alleviate them through food.

If I have found that this emotional hunger usually generates, look for alternative solutions for that situation that are not related to food. Avoid restrictive diets since you will put the focus right on the foods that are not allowed and that in itself will generate stress and you will be looking forward to using them as rewards for a stressful day at work or a success in your life.

Learn to manage your time in a healthier way for yourself, here I recommend that you use tools such as the Eisenhower matrix so that it is easier for you to differentiate what is important from what is urgent and you learn to get organized. Go to a specialist to help you increase your self-esteem, self-confidence, which allows you to modify your relationship with food and also help you acquire new tools to manage your problems.