Nervous hunger is a negative condition as it can manifest itself unconsciously, and is called "Invisible eating". That is, it consists of eating when you are happy, sad or angry without realizing it. Basically, if you take a cookie from the pantry every time you feel an emotion, you are suffering from nervous hunger. Here are some ways to take control and defeat her.
Steps
Step 1. Identify what feeling you have when you want to eat
How to do? Start by doing your normal daily activities and then whenever you feel the need to eat, think about it. Am I really hungry or is it nervous hunger? Am I just having an emotion? You can understand if you are really hungry listening to your stomach. If you don't feel hunger cramps, grumbles or the feeling of emptiness then you are not hungry, your taste buds are. You can calm them down by chewing on tasty but sugar-free gum.
Step 2. Find another way to celebrate happiness
For example, when you get the job you want, instead of "rewarding" yourself with caramel ice cream, dance around the room. You'll burn calories while doing something crazy and fun.
Step 3. Find another way to get rid of anger
Scream, punch or kick something, write or meditate. You can do anything, really. Alone stay away from food!
Step 4. Find an alternative way to overcome sadness
Talk to someone about your feelings or write them down. You can also dance or run around the neighborhood, as sports have been shown to reduce stress. Does' anything to help you get through these tough times, even screaming into your pillow is preferable to eating junk food.
Step 5. Keep a journal of your eating habits
It will allow you to keep track of what triggers nervous hunger and will ultimately help you stop it.
Step 6. Indulge in the emotions you are trying to suppress with food
Choose not to get nervous hunger every 5 minutes. During the process of letting go of these previously repressed feelings, talk to yourself by saying things like "I indulge in a wide range of emotions" or "Not repressing my feelings will help me have a fuller life." Sometimes the feelings you are running away from can be resolved in a short time and you can get rid of them once and for all simply by not running away.
Advice
- Whether you eat out of anger, sadness, or happiness, don't be too hard on yourself. You just need to realize what you did and why. You can tell yourself "mmm, isn't it interesting that I ate because of … (a dispute, stress, etc …), maybe next time I will avoid eating in this same situation and do something else (something healthier)."
- Sometimes, telling someone about this habit of yours can dull the power of food. Once said aloud, you realize the problem isn't all that insurmountable.
Warnings
- Never feel guilty!
- Know that eating when you are not hungry will emphasize the feeling you are experiencing, it will not reduce it.
- Binge eating is an extremely dangerous disease that can lead to many health problems. Don't ignore nervous hunger. Seek help as soon as you need it!
