Cravings are powerful. They can hit any time, anywhere, and often when we least expect them.
Food is an aphrodisiac for our emotions. Many times we eat to feel better, but we often feel worse.
The aggressive dynamics of the craving cycle take place subconsciously – and often choices are made in a split second.
Picture this:
You’ve had a bad day, you’re emotionally charged and feeling self-doubt, anxiety, fear, or tension. Or maybe you’re just bored, tired, or lonely. Your first thought is to food. Comfort. You want to satisfy that deep, dark hole in your chest.
You want something indulgent and sweet… or rich and carbohydrate-y. Maybe you’re a salt fiend.
All of a sudden, the deep cravings are triggered. You feel as though it takes control of every cell in your body. You must have it. There might be a brief debate in your mind: No, I can’t! Yes, I must!!
The decision is made almost immediately. You’re consumed with the thought of the food. The first bite is ecstasy. You spin out of control. Nothing else matters at that moment other than the high. You have blinders on to the world. You can’t stop.
Then… it’s gone. You look down at the bag, the carton, the plate… and realize you ate it all. You have no recollection of eating. But you ate a lot. You’re disgusted.
The guilt sets in. The tyrant. The voice of regret. I can’t believe I did that. I’m awful. Hopeless. How will I ever get better if I can’t control myself? I’m not going to eat all day now!
The painful thoughts and negative voices make us feel so bad. We feel like a failure.
We are more determined to do well and then we restrict too much, avoid all the delicious foods. But it's too strict.
And the craving cycle begins again.
Cravings are strong
The momentum of a craving cycle is so strong that it can be compared to surfing.
You’re caught up in this huge wave of desire. You want to ride it, and all of a sudden you’re 50 feet up, being hurled into the air. You smash back into the water and are caught under the current like a rag doll. It’s not until you surface that you realize you’re hurt.
Sometimes the consequences of emotional and mindless eating are severe and can affect physical and mental health, finances, and relationships. Sometimes the effects are less dramatic. Maybe we detach from the eating experience rather than pay attention to what we’re eating, how it makes us feel in the moment, and what it tastes like.
What causes cravings?
Many of our cravings start with dopamine. This is a hormone that plays a role in reward and pleasure, motivation, and even learning.
When we eat foods that we love, dopamine is released. It forms an indelible link between that specific food and emotions such as pleasure and joy. Each time we eat that food, we feel good. Then we get used to that amount of dopamine and we need to eat more of the food to feel as good as we used to. Get a bigger hit of dopamine.
Cravings can be triggered by several factors, including:
Environment. When you see, smell, or think about certain foods it can trigger a strong craving response in your brain.
Emotions. If we have just come off a stressful day, anxiety-invoking phone call, or had a tough interaction with someone, it can trigger some to 'comfort' eat. Eating as a reaction to these emotions can strengthen the emotional trigger.
Sleep. When we haven't gotten enough sleep, our hormones are out of wack. Leptin, the 'satiety' hormone, decreases while ghrelin, the hunger and fat-storage hormone, increases. This means not only are you hungrier but you are also storing more of what you eat rather than burning it off.
Personality. Certain personality types, such as someone with higher impulsivity, may be more likely to have - and give into - food cravings.
Gut Microbiome! This one is interesting. Newer research indicates that since the gut microbiome sends signals to the brain to regulate eating, it may also play a role in food cravings.
Tips on Breaking Your Cravings Cycle
The more you give into cravings, the stronger the links between the trigger and the specific food, and the harder it becomes to handle them.
1. Figure out your Craving Triggers
The first thing you want to do is figure out your triggers. What makes you crave certain foods? Write them down in the moment (or after). Think about what led up to you eating - is there any space in those steps for you to stop the cycle?
2. Put a Pause between Thought and Action
Next, it's time to pause. If you can put a wrinkle in the craving path, you have a chance to change your trajectory.
Pause. Remove yourself from the situation (get away from the food!). Go sit in a quiet space and give yourself a "2-minute Food Timeout". Sit for a full 2 minutes with your hand on your stomach (this physical contact can help you fully register your intent). Take 2 to 5 full, deep breathes. Then get started with your plan...
Decide. As you sit there, think about whether you are physically hungry or mentally hungry (craving). If you haven't eaten for more than 3 hours, your body could be telling you that you simply need a balanced meal. If you have eaten recently, decide what your next steps are. Will you take a short walk? Will you read a chapter of a book? Will you call a friend? Will you go listen to your favorite music?
Act. Two minutes are up! Follow your plan. If this is a craving, know that if you can ride it out for at least 20 minutes, the craving will be much weaker and may even subside completely. Do something non-food related to help pass this time. If you can get away from food for a bit, that's ideal!
Bottom Line
The more you're able to break your cravings cycle, the less they'll show up and the easier it will become to get through them.
You are retraining your brain to need less dopamine. It's an emotional roller coaster but you CAN do this. The dopamine will work against you at first! Be ready for it.
Ride the wave. Break the cycle. Train your brain. Take deep breaths.
You've done it.
Sources:
Baik, JH. Stress and the dopaminergic reward system. Exp Mol Med 52, 1879–1890 (2020). https://doi.org/10.1038/s12276-020-00532-4
van Egmond LT, Meth EMS, Engström J, Ilemosoglou M, Keller JA, Vogel H, Benedict C. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study. Obesity (Silver Spring). 2023 Mar;31(3):635-641. doi: 10.1002/oby.23616. Epub 2022 Nov 20. PMID: 36404495.
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Meule A, Kübler A. Double trouble. Trait food craving and impulsivity interactively predict food-cue affected behavioral inhibition. Appetite. 2014 Aug;79:174-82. doi: 10.1016/j.appet.2014.04.014. Epub 2014 Apr 23. PMID: 24768896.
Alcock J, Maley CC, Aktipis CA. Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms. Bioessays. 2014;36(10):940-949. doi:10.1002/bies.201400071
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