Emotional Hunger and Physical Hunger - How to Cope with Emotional Eating

Emotional eating is considered a means of dealing with difficult emotions through food consumption. However, it can also be a response to positive feelings such as joy or excitement (T. J. Devonport, W. Nicholls, C. Fullerton 2017). Unfortunately, research clearly indicates that this eating behavior is associated with a higher risk of developing obesity, eating disorders, and depression (T. Van Strien 2018). Among the main causes of emotional eating are stress, financial, family, and health issues, as well as difficulties in recognizing one's own emotions and feelings (or lack of interoceptive awareness). Individuals who use or have used restrictive diets are significantly more susceptible to emotional eating. It is also important to note that emotional eating is an automatic and habitual behavior, meaning that the more often it is repeated, the more often it will occur (J. Reichenberger et al. 2018).

Physical hunger develops progressively, emerges a few hours after the preceding meal, and can be appeased by any foodstuff. Upon completion of eating, a sensation of satiation and a lack of desire for further consumption materializes. Emotional hunger, conversely, arises abruptly, is extremely intense, pertains to a specific product or flavor, and remains independent of the time of the previous meal. The feeling of satiation does not necessarily accompany its satisfaction, and a sensation of shame frequently ensues post-consumption. Additional distinctive features of individuals who eat emotionally include: lack of control over certain food items, strong desire to eat in response to intense emotions, or desire to eat even in the absence of physical hunger.

Emotional eating and emotional hunger are natural and can occur in every person periodically. It is not always a way to cope with difficult emotions – it can be a memento from a happy childhood, for example, or accompany the celebration of family celebrations. However, in certain cases, it can be a symptom of eating disorders or a disordered relationship with food, especially when it occurs in conjunction with other behaviors such as food-thinking obsession, feelings of guilt after eating, frequent food restrictions and restrictive diets, dividing products into good and bad, or lack of flexibility in food matters. If emotional eating occurs too frequently and leads to loss of control, and also serves as the primary method of dealing with emotions, it is advisable to consult a psychodietitian or psychologist.

In addition to emotional eating, an important psychological aspect is the so-called 'outer-oriented' or 'externally controlled' food consumption. It involves consuming meals as a response to their availability, regardless of hunger level. Individuals characterized by this eating style struggle with finishing their food, often overeat, and also eat automatically and unmindfully. Moreover, they are highly susceptible to pervasive advertising.

A considerable risk of developing emotional eating and eating disorders exists among individuals with a disturbed self-image and low self-esteem, perfectionists, those with volatile and highly impulsive personalities, and patients suffering from various mental illnesses, such as depression, anxiety disorders, or post-traumatic stress disorder.

Emotional hunger that occurs too frequently can become a burden and make it difficult to maintain a proper body weight. In addition, it can often lead to self-disappointment and increased feelings of guilt. Therefore, it is very important to know how to prevent it and how to deal with it if it happens. First of all, you need to pay attention to the basics, that is, proper nutrition of the body. A too low caloric intake can lead to dissatisfaction with oneself and a constant focus on food, which can make it difficult to avoid emotional hunger. The human body is programmed to provide the right amount of energy every day. Therefore, in case of inadequate nutrition or calorie restriction, there is a high risk that the desire for high-calorie and processed foods, which are a quick source of energy for the body, will increase. On the other hand, if we choose a negative calorie balance and balance the diet in terms of calories and macronutrients, there should be no physiological hunger or bad mood, which makes it easier to avoid emotional hunger. Therefore, it is not advisable to eat only a large salad, unless you also add plant-based fats and a protein source, such as meat, tofu, dairy products, or eggs. In this way, the dish is much more satisfying than just a large portion of vegetables (T. Van Strien 2018). Another important aspect is learning to recognize hunger and satiety signals and responding to them. A long-term diet makes it difficult to recognize these signals, but it is a method that certainly reduces the frequency of emotional hunger.

Emotional hunger affects the majority of individuals and is not a significant problem if it occurs sporadically. However, it can be burdensome and often associated with an increase in feelings of discomfort and shame. To conquer it, it is crucial to focus on appropriate nutrition, rest, mindfulness, and develop other coping strategies for strong emotions. If emotional eating occurs frequently and interferes with daily life, however, seeking the assistance of a specialist may be advisable.