Emotional hunger: what is it and what can be done to combat it

One day someone told me that there were always going to be people with obesity, and even though he mentioned it In a work context, the reality is that this phrase, in addition to being true, is nothing encouraging.

According to the National Health and Nutrition Survey (ENSANUT), in 2016 73% of the adult population in Mexico already suffered from overweight or obesity; ranking second in the world behind the United States, according to the Organization for Economic Cooperation and Development (OECD).

It is known that the problem lies in the kind of food we eat, the frequency and the quantities. However, there is a factor that, in some way, interferes with the art of good eating, since you do not always eat because you really feel hungry, sometimes it is done to cover up certain emotions. The latter is known as emotional hunger or emotional eating..

• Related article: "Differences between physical hunger and emotional hunger: eating without necessity takes its toll"

Difference between physiological hunger and emotional hunger

Physical or physiological hunger, once it appears, tends to increase gradually and can be satisfied with any type of food, so that you can choose a healthy meal without problems. Once you eat, you don't need more as you experience the feeling of fullness.

On the contrary, emotional hunger comes on suddenly with a desire to eat a specific food, especially unhealthy food; However, once you satisfy the craving, that apparent "hunger" doesn't go away, because you want to keep eating.

The relationship between hunger and emotions

From a young age, consciously or unconsciously, we associate food with emotions. For example, the feeling of security of a baby when taking his milk in the arms of father or mother; rewards with sweets or unhealthy food for achieving an achievement, be it good behavior or high grades. There is even a popular phrase that says: "the penalties with bread are less", so that we learn that sadness, abandonment, resentment, among others, are reduced by eating.

In situations of sadness or happiness, food can activate reactions in the brain that are pleasant. An example of this are chocolates, which trigger a compound called phenylethylamine, which generates a state of well-being; In addition, chocolate releases endorphins and serotonin, which is why it is considered a natural antidepressant.

Filling the void

As mentioned above, it is not a real feeling of hunger, but the unconscious desire to fill a void, which is not in his stomach... it is an emotional discomfort. In this case, the person cannot take care of such discomfort, since, sometimes he is not aware of it, so he mistakes that feeling for hunger and tries to compensate for it by eating.

On the other hand, there are times when the person manages to be aware of those specific emotions, but has not made the decision to attend to them, so that dissatisfaction continues.

Perhaps if the person were to wonder about the hunger that he feels, he could come to the conclusion that he may be hunger for affection, need a hug; perhaps fear of being abandoned, of feeling lonely, of being rejected; Or simply be going through a time of great worry or anxiety. Try as you might, it is something that food can never satisfy, and consequently contributes to weight gain and feelings of guilt.

• You may be interested: "Types of Anxiety Disorders and their characteristics"

How emotional hunger is satisfied

The first step may be to realize what you are feeling or thinking in that moment in which you cannot be satisfied; Perhaps you are going through a situation in your life that causes you worry, sadness, stress, happiness. Give what you are feeling a name, discover what thoughts invade your mind, and what need you have at that moment.

Go to the nutritionist. In terms of food, it is necessary to learn what are the right portions for you, in addition to keeping track of the hours you have to eat. That way, you can more easily identify when emotions start to be confused with hunger.

Do exercise. This will allow you, in addition to improving your health, discharge negative emotions such as stress and anxiety. It also works as a natural antidepressant, releasing endorphins and serotonin that improve mood. Seek help to work through that emotional distress. You can start by sharing it with someone you trust; If the problem persists, do not hesitate to go to the psychologist, who will give you the necessary help.

The main thing in this topic is to pay attention to the emotional needs that you may present. Otherwise you give your body an over-intake of food, which ends up being detrimental to your health. Listen to your body and attend to its need. Give your emotional area the importance it requires, so that you find the well-being you deserve.

Author: Psic. Angel Ximenez.

Bibliographic references:

• NOTIMEX (2018). Obesity in Mexico, a problem of greater severity: FAO. Excelsior.
• OMENT (2017). Mexican Observatory of Noncommunicable Diseases. Retrieved on November 11, 2018, from the Mexican Observatory of Non-communicable Diseases.