There are few people who haven’t let their emotional state guide their food choices at some point or another – we’re all familiar with cravings, and the urge to eat junk food when we’re feeling particularly stressed.
In trying times, our dopamine levels can take a hit – dopamine is a type of neurotransmitter in the brain that helps us to feel pleasurable feelings. Whenever it drops, we’re biologically programmed to fix the imbalance. Food can give us a quick dopamine hit, particularly junk food, which can lead to unhealthy patterns of overeating if we’re feeling particularly unhappy for a prolonged period of time.
While it should be addressed, a less-than-perfect emotional relationship with food isn’t something to feel guilty about. By recognizing your habits and making a conscious effort to change, your relationship with food can improve considerably. Knowing where to begin can feel tricky, so to help, we’ve shared our top tips to get started on your journey to healthier, happier eating.
Engage in self-reflection
Arguably the most crucial step in making a change is recognizing and accepting that you might have an unhealthy relationship with food. If you’ve been relying on food as a source of comfort for many years, taking a moment to self-reflect can feel overwhelming.
It’s best to start slow, and give yourself the time and space you need to familiarize yourself with your patterns and habits. If you feel able, try to think about the moment your unhealthy habits began – was something happening in your life at that time that caused you to turn to food as a coping mechanism? Digging deep into your psyche can be tough, but confronting and treating the root cause of your unhealthy eating habits is key to fostering a more positive emotional relationship with food.
Seek advice from a professional
Upon engaging in self-reflection, you might uncover feelings that you could benefit from talking through with a professional. If you’re overeating – or undereating – as a way to keep unpleasant emotions at bay, a therapist can help you to work through this.
Some people may find that their eating habits are a learned behavior from childhood, or simply that social engagements trigger them to indulge more than they’d like to. No matter the cause of your eating habits, a professional can help you to work through the emotional eating cycle, with plenty of advice and support.
Implement healthy new habits
Making a change to a long-standing behavior is hard, and it’s important to recognize that and to allow yourself room to grow. You might find that you slip into your old habits every now and then – the road to a healthier relationship with food is made up of slow, consistent effort, and the more you treat it like a race, the more trials and tribulations you’re likely to face.
It’s crucial to remember that no two people’s food journey will be the same, and what’s right for someone else may not be right for you. Some will take a medical approach to overeating and weight loss, while others will look to make holistic changes. Similarly, restrictive eating habits may require medical intervention for some, but for others, increasing food intake will simply be about opening themselves up to pleasant new food experiences.
Often, developing a healthy relationship with food can simply be about familiarizing yourself with what makes a healthy meal, and learning to make those healthy foods as tasty as possible, to reduce your cravings. Educate yourself on the nutrients that your body needs, and consider conducting some research into calorie recommendations and portion sizes – this will help you to create a meal plan, which will take much of the guesswork out of healthy daily meal prep.
Change is gradual
Remember that you don’t have to go through this process alone – there are lots of groups that you can join for a little extra support if you need it. Change is gradual, but with consistent effort, you’ll be well on your way to developing a positive relationship with food that feels fulfilling and sustainable.
