Why Am I Hungry? Understanding Emotional Hunger

Sometimes, feeling "hungry" isn’t about your body needing food—it’s your brain sending emotional signals. This is called emotional hunger. It can happen when you're bored, stressed, sad, or even happy. Recognizing emotional hunger can help you make healthier choices.

Understanding Hunger: Physical vs. Emotional

Physical Hunger

Physical hunger is your body's natural way of telling you it needs energy. This kind of hunger happens slowly over time and comes with signs like a growling stomach, feeling tired, or low energy. It doesn’t matter what kind of food you eat—any food will satisfy physical hunger. Hormones like ghrelin (which makes you feel hungry) and leptin (which tells you when you’re full) help control this type of hunger.

Emotional Hunger

Emotional hunger isn’t about needing food for energy. Instead, it’s driven by feelings or emotions, like stress, boredom, or sadness. It often hits suddenly and comes with strong cravings for specific comfort foods, usually sugary or fatty snacks. Unlike physical hunger, emotional hunger doesn’t go away after eating and is tied to changes in stress hormones like cortisol and ghrelin. (1-4)

---

Signs of Emotional Hunger vs. Physical Hunger

Emotional Hunger	Physical Hunger
Comes on suddenly	Develops gradually
Craves specific "comfort" foods	Open to various food options
Linked to emotions (stress, boredom)	Linked to an empty stomach
Doesn't go away after eating	Satisfied after eating

---

What to Do When Emotional Hunger Hits

Instead of reaching for snacks, try these simple strategies:

1. Pause and Check In

   • Ask yourself: Am I really hungry, or am I feeling something else?

   • Drink a glass of water—thirst can sometimes feel like hunger.

2. Distract Yourself

   • Do something fun or engaging:

     • Go for a short walk.

     • Call or text a friend.

     • Listen to music or a podcast.

     • Try a quick, calming breathing exercise.

3. Address Your Emotions

   • If you're feeling stressed or sad, consider:

     • Journaling your thoughts.

     • Practicing mindfulness or meditation.

     • Doing something creative (drawing, knitting, etc.).

4. Replace Snacking with Healthy Habits

   • Chew sugar-free gum.

   • Sip on herbal tea.

   • Try an activity that keeps your hands busy, like a puzzle or craft.

5. Plan Ahead

   • If emotional eating is common for you:

     • Prep healthy snacks like veggies or fruit so they’re ready to grab.

     • Stick to regular meals to avoid confusing hunger signals.

---

Remember

It’s normal to feel the urge to eat when emotions hit, but learning to respond to emotional hunger with non-food actions can help you feel better and stay healthy. Start with one small change today!

 

 

1. Anticipation of a Psychosocial Stressor Differentially Influences Ghrelin, Cortisol and Food Intake Among Emotional and Non-Emotional EatersRaspopow K, Abizaid A, Matheson K, Anisman H. Appetite. 2014;74:35-43. Available at: https://doi.org/10.1016/j.appet.2013.11.018.

2. Hunger, Ghrelin and the GutDavis J. Brain Research. 2018;1693(Pt B):154-158. Available at: https://doi.org/10.1016/j.brainres.2018.01.024

3. Emotional Eating in Healthy Individuals and Patients With an Eating Disorder: Evidence From Psychometric, Experimental and Naturalistic StudiesReichenberger J, Schnepper R, Arend AK, Blechert J. The Proceedings of the Nutrition Society. 2020;79(3):290-299. Available at: https://doi.org/10.1017/S0029665120007004

4. Stress-Induced Alterations in HPA-axis Reactivity and Mesolimbic Reward Activation in Individuals With Emotional EatingChang RS, Cerit H, Hye T, et al. Appetite. 2022;168:105707. Available at: https://doi.org/10.1016/j.appet.2021.105707.