Many people eat because of stress, boredom, anger, loneliness, joy or as a reward. Often, they may not be aware that their eating is emotionally driven. Perhaps some of your hunger is actually emotional and not physical. It can be hard to tell the difference between the two.

See if you may be eating for emotional reasons by answering the following questions. When you answer, consider what happens most of the time.

1. Do you eat when you are not hungry?

2. Do you tend to snack more when you are alone?

3. Is it a habit to snack at a certain time of the day?

4. Do you often treat yourself with food?

5. Is eating a favorite food one of the most pleasant things you do for yourself?

6. Do you routinely clean your plate, even if you are full?

7. Do you have a hard time recognizing when you are physically hungry or full?

8. Do you pay attention to whether you are hungry or full before eating?

9. Do you eat when you are stressed, even if you are not hungry?

10. Do you feel hunger in your mouth, rather than your stomach?

If you answered yes to three or more of the questions, you may be doing more than occasional emotional eating. The more yes answers, the more likely you are an emotional eater. It is important to  recognize when you eat for emotional reasons because this type of eating can lead to many unneeded calories. For many people, cutting out most of the emotional eating (occasional emotional eating is normal) can lead to a slow, natural weight loss.

Source: Celebrate A Healthy You!, Outreach and Extension, University of Missouri, Lincoln University, Volume 3, Number 9, Sept. 2002.

Keys to Coping with Emotions without Using Food

Start taking care of yourself mentally, physically, and emotionally. Here are some ways:

• Eat a healthy diet
  
  
• Get enough sleep, a minimum of 7-8 hours every night. Lack of sleep can put you on edge, and make it difficult to deal with life’s daily challenges.
  
  
• Stay physically active to reduce stress and to keep naturally occurring anti-depressants at proper levels in the brain.
  
  
• Make plans for fun in your life. Dance or listen to music; see a play or movie; play cards or other games; start or pursue a hobby. Don’t sacrifice free time to finish work.
  
  
• Become aware of what triggers cause you to eat.  Keep a food diary that records what and when you eat as well as what stressors, thoughts or emotions you are experiencing each time you eat.
  
  
• Recognize true physical hunger. If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not really hungry.
  
  
• Find other ways to comfort yourself instead of food. Rather than eating more cookies, take a walk, go to a movie, listen to music or call a friend.
  
  
• Keep high calorie comfort foods out of the house or desk drawer at work.
  
  
• Don’t shop when feeling down and craving comfort foods. Wait until these feelings have subsided and won’t influence your decisions at the store.
  
  
• Remind yourself of your accomplishments. Don’t focus on what you haven’t done. Remind yourself of what you have accomplished.
  
  
• Always focus on the positive changes you are making to ensure better health. When you find yourself giving in to emotional eating, it is important to forgive yourself and start fresh the next day. Try to learn from your experience and determine how you can prevent it in the future.

Source: Eating Comfort Foods Overshadows Response to True Emotions Prepared by Danielle A. Summers, Family & Consumer Sciences Agent II, University of Florida IFAS Extension – Leon County, for Moving to Better Health, Health Update, Week Seven.