More Than Just a Snack Attack
Understanding Overeating: Emotions Matter Too
Mindless Eating vs. Mindful Awareness
Raise your hand if after a long, stressful day, you find peace in the comfort of our couch and your kitchen! I know I do, on the hunt for relaxation without any interruptions, cozied up in a nice blanket with a bag of chips to satisfy my mind and my soul. It’s an automatic habit for most of us, reaching for a snack because of a feeling, thought, or situation that actually has little to nothing to do with REAL hunger.
Truly, it’s more common than you think! Overeating can often become an automatic response for us versus just a choice because it has been such a repetitive action for so long. Which also means that the usual snack or two (or three) leads us into a night of mindless eating. And there’s no shame in it, we’ve all been there; reaching for that tub of ice cream or ordering a warm pizza as a way to decompress from our eventful day. We’ve built a habit and not because we are broken or weak, but because we are looking to numb the root of our actions rather than nurture it. But, what if we understood why this happens and found more beneficial ways to cope with our exhaustion?
The Trigger Points Leading to Overeating
Stressful day at work? Check.
Feeling lonely? Check.
Boredom creeping in? Triple check.
These emotions are more than just passing feelings; they can trigger are desire to consume more food as a support system. It may come as a surprise to you but, our bodies and minds are deeply connected, and sometimes, without realizing it, we use food as a way to cope with stress, anxiety, or even sadness. And if you already knew that, then you’re already one step further and you’ll really enjoy what I have to say next!
The Automatic Responses We’ve Built
Over time, responding to emotional triggers with food can become an automatic habit. We’ve built these neural pathways that guide us into action, while saving our energy, based on behaviors we have recognized as ways to keep us safe. It’s our brain’s way of finding temporary comfort.
But, notice how I used the word “temporary”.
While that chocolate bar might offer us some momentary relief, that part is really hard to deny, it doesn’t address the underlying emotions or root cause of our craving. Something that is often connected to our brain chemistry, as that relief can trigger the reward chemical in our brain! So, while we experience a rush of pleasure, usually from a dopamine hit, we are also often lead to feelings of guilt and regret later on.
Awareness is Our Saving Grace
The first step in breaking this cycle is awareness. Big shocker there, right?! But, by becoming more mindful of our triggers and how we respond to them, we can start to make more beneficial and dependable choices. And not just within our eating habits, but in our daily behaviors like our physical activity levels, the negative versus positive self-talk we use, and the growth in our external relationships.
So, next time you find yourself reaching for a snack, pause and ask yourself: Am I really hungry, or is there something else going on? This simple question can help you shift from an automatic response to a mindful one, helping you cope with the stress without simply piling on more of it!
And after you begin to implement this practice of awareness, you can substitute those habits that are not serving you, with something more positive. Because understanding our overeating behaviors isn’t about denying ourselves the comfort we seek; it’s about finding more supportive ways to achieve it.
Alternative Coping Mechanisms
Mindful Activities: Just like adult coloring books provide a soothing alternative to mindless eating, engaging in other mindful activities can help with your overeating tendencies. Considering giving journaling, reading, mediation, breathwork, or even a relaxing walk a try as a new way to help you decompress.
Emotional Check-In: Regularly check in with yourself with prompting questions, either written or verbally, throughout the day. Something like “How am I feeling, right now? What might be causing these emotions? What happened today that made me feel overwhelmed? What do I need right now, outside of food?” Acknowledging and addressing your feelings can prevent them from dictating your eating habits, giving you back control.
Nutritious Snacking: If you do reach for a snack, take a look at your options. Fresh fruits, nuts, or yogurt can be both satisfying and nourishing without making you feel as uncomfortable at the end of the night because they aren’t as processed as most candy and chips. Fresh fruit can help with sugar cravings, nuts can help with salty cravings, and yogurt can help with the rich/creamy cravings.
Dance It Out: Put on your favorite playlist and dance like no one’s watching. And if you like an audience, grab your pet and make it a show, free admissions of course! Not only is dancing a great way to boost your mood, but it also provides a physical outlet for stress and pent-up energy. Bonus, it will get a nice laugh out of you and who doesn’t need that as a way to end the day?
Play with a Pet: Speaking of pets, spending time with yours can be incredibly soothing for both of you! Whether it’s taking your dog for a walk or playing with your cat, the interaction can help reduce stress and distract you from the urge to overeat. And when was the last time you gave them some extra special lovings, anyway?
Create a Vision Board: This speaks to the Pinterest girl in me so hard! Try it out the old fashion way and gather those magazines no one subscribed you to, scissors that you miss place every freaking time, glue or tape (because we all know that glue stick is DRIED OUT), and a board or a piece of a box from the shoes you just ordered. Spend time cutting out images and words that inspire you and reflect on your goals. This creative activity can help you refocus on your aspirations and bring out the little scrapbooker in you, again.
Try Aromatherapy: Did you know essential oils like lavender, chamomile, and bergamot can promote relaxation? Use a diffuser or apply a few drops to your wrists to help calm your mind and body when you get home. Allow yourself to sit for a moment and ground yourself while inhaling these amazing scents (Note: Just a few drops goes a long way! We want the base to outweigh the essential oil, so a cup of water for the diffuser or 3x water or coconut oil for the drops of essential oils in a roller ball).
Engage in a Puzzle: Whether it’s a jigsaw puzzle, crossword, or Sudoku, puzzles can be a great way to occupy your mind and keep your hands busy! This is more of a distraction technique when you are really feel like nothing is working to reduce the impulse of mindlessly snacking.
Empowerment Through Understanding
Remember, the goal here is NOT to blame ourselves for overeating, but to understand why it happens and how we can change our responses to it! By becoming aware of our patterns and actively seeking more positive alternatives to our uncomfortable feelings, thoughts, and emotions, we can empower ourselves to make choices that nourish our bodies, minds, and souls (as cliche as that sounds).
And if you’re ready to explore a more mindful relationship with food and discover strategies that work for you, I’m here to guide and support you. Check out my FREE Beginner’s Guide to Mindful Eating and start navigating towards a life of food normalcy and freedom. If you’re a busy bee, grab my FREE Eating Never Felt So Good guide, made with Mama’s in mind! Wondering if your overeating behaviors have anything to do with your brain chemistry? Take my FREE 3 minute quiz “Are Your Chemical Messenger’s Creating a Cookie Monster” and find out if you have imbalance going on.
