Managing food cravings can be one of the most challenging aspects of healing from emotional eating. Food cravings can occur for any number of reasons, some are more generalized and have little if not nothing to do with your internal emotional world. However, some food cravings are solely driven by emotions. Learning how to understand the difference between a general food craving and an emotional craving can make all the difference in healing your relationship with food.
What is a general food craving?
There are several reasons a more general food craving may occur. One reason being that the craving is sending you a message from your body about what it may need. A general food craving can signal that your body’s nutrients are out of balance. This could look and feel like having a strong craving for a particular food, and yet you have absolutely no idea why. It could be that your iron levels are out of balance or electrolytes are out of balance, and therefore your body is craving a food that will replenish that particular nutrient.
Another reason a general food craving can occur is as a signal that you are dehydrated. You might be craving a particular food, or possibly a very hydrating type of food, and yet you may not be hungry. This can be addressed by drinking water when you first notice a food craving and then seeing if it helps it subside.
Another common cause of general food cravings is that your blood sugar is too high or too low. Blood sugar imbalances can wreck havoc on your system as a whole. For many people, this can be remedied by eating regularly, and especially by pairing protein with fiber to help balance blood sugar levels. Having a leafy green vegetable at the start of your meal can help to mitigate a blood sugar spike, as can taking a tablespoon of apple cider vinegar diluted in 3-6 ounces of water prior to a meal. If you are concerned about your blood sugar, you can talk with your doctor about testing and continuous glucose monitoring.
One big trigger for general food cravings is that they can be a sign that your diet is too repetitive or boring. If you are having the same foods day in and day out for your meals or snacks, and you find that you are craving other foods, then you might want to switch up your meals more frequently. Having variety in your dietary intake can be a more satisfying way of eating. If you are bored with your food, your cravings may be signaling that you need more flavors, more joy, and more variation in your food choices. This will help create greater satisfaction and satiation which helps to reduce food cravings.
Another big trigger for general food cravings can be restricting yourself to certain foods. Even if you are feeling satiated and you are receiving adequate caloric intake, if you have off-limits foods (for a reason other than an allergy/intolerance/physical discomfort caused by the food), then your mind may be rebelling by craving those very foods because it is feeling controlled. Opening up your food options, practicing nonjudgment and mindful eating with your food choices can help reduce this type of food craving.
The last general food craving I’ll mention here is that cravings can be triggered by your senses. If you just saw an ad for a particular food, or heard someone talking about a particular food or even smelling a particular food you might not be able to shake the craving. Your senses are very powerful, and when you have a craving due to seeing, smelling, or hearing about a particular food, that is a general craving. Sometimes you also may just have a “taste” for something for no specific reason, but yet it is not an emotionally driven craving or desire for the food.
What is an emotional food craving?
Emotional food cravings are very different than general food cravings in that the driving force behind the craving is emotional. Most likely the emotion you are experiencing is uncomfortable and triggers a desire to numb out, avoid, or distract from the discomfort. This becomes cyclical and can act like an override to your system. When you experience that emotion, your system automatically compensates by creating the food craving. Giving in to emotional food cravings can cause a myriad of even further side effects. These side effects may include a lack of emotional awareness, possible unwanted weight gain, hopelessness, anxiety, and frustration. It often feels out of control and can create cycles of further emotional distress such as guilt and shame.
Another type of emotional food craving can be more subtle. These cravings represents something that may be lacking or subtly showing up emotionally in your life. For example, if you are craving sugar, you may be lacking sweetness in your life and you may benefit from more connection with yourself and others. If you are craving something salty, that may indicate that you are more stressed or anxious and need more grounding and peacefulness through relaxation, mindfulness, or other soothing activities. Cravings for something crunchy can indicate feeling emotions such as anger, frustration, stress, or boredom. This may be better served finding an outlet that increases mental and physical stimulation and movement in your life.
How can I cope with these food cravings?
Coping with food cravings is something that I support people with in my practice all the time. Food cravings are common, and yet many people feel alone in their struggles. I have a three-step cravings protocol that I recommend that many people find to help manage their food cravings far more effectively. It can be implemented in real time if you are fully aware of the craving; however, it can also be practiced in retrospect, which allows more opportunity to feel empowered as you grow and strengthen your self-awareness and emotional-awareness muscles!
The first step is to pause. During this pause, you might take some slow, deep breaths. You might set a timer for five minutes and make a plan to not eat during that time. You might have a glass of water. This pause is essential because it will help you to create more space between the trigger and your ability to respond to the trigger with more intention.
Step two is to reflect. I recommend the BLAST method. Ask yourself, “Am I Bored, Lonely, Angry, Stressed or Sad, or Tired?” These are some of the most common emotions that trigger emotional eating for many people. While the internal emotional landscape is far more nuanced and there are so many emotions you may be experiencing, this can be a great place to start—you can always dig deeper when needed. During this reflection phase, you are learning to create space and explore with the desire to have greater self-awareness and emotional acceptance.
The third step is to release. After pausing and reflecting, if you determine that it is NOT an emotional craving and you are actually hungry, eat what you are craving in a mindful, intentional, and peaceful way. Be truly present with your food, enjoy the taste, and the process of eating. Eat slowly and savor in the flavor and the experience of actually enjoying eating this food. Check in with your body when you are done; consider, How does this food make me feel? Learn from these messages that your body provides you based on full sensations, energy levels, digestion, satiety, and any residual cravings. This creates greater self-awareness, self-empowerment, and connection to your body. This process improves your relationship with food, your body, and yourself.
If you find it IS an emotional craving, the release process could look like taking time to journal about the emotion you are experiencing, and spending some time trying to understand the message that the uncomfortable emotion or feeling state is trying to communicate with you. Other ways you can practice the release may be talking to someone to share your emotions or practicing deep breathing, mindfulness, meditation, or movement to release the emotion mentally and physically. You can also try using one of the following self-affirming statements: “I am capable of handling my emotions.” “I can make a different choice.” “I am learning to listen to messages from my body.”
However you choose to release the craving, be it a general or emotional food craving, you create more present moment awareness to become more conscious and empowered. You are developing and growing your self-awareness, which is what all growth requires and where it always begins. You will also become more connected to your inner emotional world and understand your unique needs. The more you practice the three steps - pause, reflect, and release - the more you will create opportunities to connect to your mind and body in a more peaceful, balanced, and connected way.
