Physical Hunger vs Emotional Hunger: How to Tell the Difference (& Improve Your Relationship with Food)
Do you ever find yourself reaching for a snack or craving something sweet even though you just ate a meal? Or maybe you eat until you feel uncomfortably full even when you're not really hungry? If so, you may be experiencing emotional hunger rather than physical hunger. Learning to recognise the difference between the two can be a key step in healing your relationship with food and achieving a balanced, healthy approach to eating.
What is Physical Hunger?
Physical hunger is the body's way of signalling that it needs food for energy and nourishment. This type of hunger is usually gradual and builds up over time, and it is accompanied by physical sensations such as stomach growling, low energy levels, and difficulty concentrating. When you're physically hungry, any type of food will satisfy your hunger, and you will stop eating once you're full.
What is Emotional Hunger?
Emotional hunger, on the other hand, is not driven by a physical need for food, but rather by emotional or psychological factors. This type of hunger is often sudden and intense, and it is triggered by emotions such as stress, anxiety, boredom, or sadness. When you're emotionally hungry, you may crave specific foods that provide comfort or a sense of pleasure, even if you're not actually hungry. Emotional hunger can lead to overeating, bingeing, and feeling guilty or ashamed afterwards.
Why is it important to tell the difference?
Being able to recognise the difference between physical hunger and emotional hunger is crucial in developing a healthy relationship with food. When you can identify your true hunger signals, you can nourish your body with the right foods at the right times, and avoid overeating or bingeing. Emotional eating can lead to weight gain and other health issues, as well as negative feelings about yourself and your body. By understanding the underlying emotions that trigger your cravings, you can develop healthier coping mechanisms that don't involve food, such as exercise, meditation, or talking to a therapist.
Tips for identifying physical hunger, and managing fullness and satisfaction:
Pay attention to your body's physical cues, such as stomach growling or feeling light-headed
Notice when you feel satisfied or full, and stop eating at that point
Eat a variety of nutrient-dense foods that nourish your body and keep you feeling full longer
Avoid skipping meals or going too long without eating, which can lead to overeating later
Tips for identifying emotional hunger:
Notice when you're reaching for food out of boredom, stress, or other emotions rather than true hunger
Pay attention to your cravings and ask yourself if you're truly hungry or if you're seeking comfort or pleasure
Try to find alternative ways to cope with your emotions, such as exercise, talking to a friend, or practising relaxation techniques
Avoid keeping trigger foods in the house or around you when you're emotionally vulnerable.
Final Thoughts
Learning to recognise the difference between physical hunger and emotional hunger takes practice, but it's an important step in healing your relationship with food and achieving a balanced, healthy approach to eating. By understanding your true hunger signals, you can nourish your body with the right foods, avoid overeating or bingeing, and develop healthier coping mechanisms for dealing with your emotions. If you're struggling with emotional eating or bingeing, consider reaching out to a disordered eating specialist for support and guidance.
If you would like help with issues including binge eating, compulsive overeating, weight & body anxiety, obesity reversal or food addition, I offer private therapy sessions both in person and online. If you are interested, click the button below to get started - I can’t wait to meet you!
