Have you ever wondered why some people reach for sweets or particularly tasty foods when they are under stress? This behavior is an example of emotional eating, in which our eating habits are driven less by hunger and more by emotional needs. What exactly is behind this behavior?
In today’s world, where stress and a hectic pace are part of everyday life, emotional eating behavior is a widespread phenomenon. Eating becomes an easy and quick way to feel better and to alleviate unpleasant emotions such as stress, boredom, frustration or sadness. The driving force behind emotional eating behavior is the reward center in our brain, which, among other things, is responsible for the release of dopamine. Dopamine, a neurotransmitter of the central nervous system, is the key to our sense of happiness and is released whenever we experience something pleasant – which also includes eating tasty food.
High-calorie and fatty foods stimulate our reward center particularly strongly because these foods are quick sources of energy and, from an evolutionary perspective, were considered particularly valuable for our survival. As a result, our brain associates certain foods with the release of positive feelings, which increases the craving for such foods, especially in emotionally stressful situations, and prompts us to act or eat again. This leads to a vicious circle: to alleviate unpleasant emotions, we reach for high-calorie foods that activate our reward center, thereby triggering a short-term feeling of happiness. Feelings of guilt after consumption can in turn intensify negative emotions and the urge to eat again. To break out of this vicious circle, it is important to identify and understand the underlying triggers.
Helpful questions include:
- Why am I eating right now?
- Am I really hungry?
- How do I feel right now?
- What emotions do I feel before and after eating?
This reflection reveals unconscious eating patterns that often have their roots in certain emotional states or stressful situations. Once the triggers have been identified, targeted strategies can be developed to change emotional eating behavior. These include stress and emotion regulation, developing behavioral alternatives to eating, and establishing routines in the form of fixed mealtimes. Recognizing and understanding your own eating patterns is therefore an important step in rediscovering conscious eating behavior. So the next time you are tempted to reach for chocolate, sweets or other tasty foods without feeling physically hungry, ask yourself: Am I really hungry, or am I just looking for an emotional reward? This simple reflection exercise is the first step towards conscious eating behavior and supports you on your way to a new, self-determined approach to food.
