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You are most definitely not alone if you indulge in snacks out of boredom. It’s almost natural to seek out a treat when you’re idle even when you’re not genuinely hungry. During the Covid-19 pandemic, many people reported increased feelings of boredom and altered eating habits. While occasional boredom eating is considered normal and typically harmless, it can reach a point of frustration for some and worse, cause health issues.
When you’re bored, snacking can often seem like the most obvious and logical thing to do. However, the transient satisfaction of eating while bored will just make you feel worse instead of better or satisfied.
It’s essential to recognise the difference between true physical hunger and eating driven by boredom. This distinction can be challenging as the two sensations can be easily confused.
Signs such as a growling stomach, a sensation of emptiness or hollowness, pain in the abdominal area, headaches or shakiness are signs of actual hunger. If you’re eating out of boredom, these signs will not be experienced.
Taking a brief pause to figure out whether you are genuinely hungry or just bored is an effective way in discerning true hunger.
What causes boredom eating?
Boredom eating is a form of emotional eating, akin to using food to cope with stress or sadness. The concept of the “window of tolerance” describes a “zone” of nervous system activation in which one is best able to function in their everyday life. Some situations can hyperarouse your nervous system and trigger the “fight or flight” response in your body.
Boredom tends to be associated with hypoarousal which can prompt you to seek out food as a means to activate your nervous system and return to a tolerable state.
Understanding this dynamic sheds light on the role of boredom eating especially if you are unable to get it under control.
Here are simple tips to keep from eating when you’re bored-
- Know your triggers- When it comes to eating out of boredom, external stimuli can often be the cause. It is crucial to pinpoint the specific triggers in your life that prompt you to eat when you are bored or not hungry. Awareness is key to breaking this habit. Take note of your actions and surroundings when you feel like eating even when you aren’t hungry . This observation can help you recognise and disrupt the patterns of boredom eating. Developing awareness of your eating patterns and documenting any identified triggers can empower you to break this habit. Some common triggers to be mindful of include stress, the availability of food and exposure to images of food.
- Know your hunger signs- It’s important to cultivate some kind of awareness when it comes to your distinctive hunger and fullness cues. Knowing the difference between genuine hunger and boredom hunger is a helpful way to stop boredom eating. Physical hunger, stemming from your body’s need for energy, typically manifests through signs like a growling stomach, headaches and weakness or fatigue. In contrast, boredom hunger or other emotional forms of hunger may involve cravings for specific foods without any actual physical hunger indicators.
- Maintain a healthy diet and eat regularly throughout the day- To curb boredom eating, maintain a satisfying, nutritious and regular diet throughout the day. This will help prevent unnecessary snacking. Make sure every meal is well balanced with protein, healthy fats, carbs and fibre.
- Don’t restrict your favourite foods- Resisting specific foods due to boredom cravings can be worse than giving into the craving. Deprivation can often intensify short term cravings. If you’re craving some food, eat it in moderation to diminish the temptation rather than intensify it.
- Eat from a plate- Distinguishing between actual hunger and boredom hunger can be challenging. In order to prevent overeating, mindfully portion sizes to reduce the allure of eating out of boredom.
- Tune in to your emotions and eat mindfully- Emotions can significantly impact your eating behaviours. If you don’t have control over your emotions, it can lead to boredom eating. It’s important to be self-aware and practise mindfulness, especially in relation to food. Recognising and addressing boredom eating patterns can be key to nipping boredom eating in the bud.
- Plan your meals- Meal planning is essential when it comes to food awareness. It helps ensure that all your meals and snacks are accounted for along with controlling your food choices and avoid eating unhealthy or junk food.
- Avoid eating in front of a screen- Breaking your habit of mindlessly snacking while watching TV or using screens is crucial, as boredom induced eating can lead to unnecessary overeating. To overcome this, try to establish new routines like eating meals at a table without screens and finding alternative activities to keep your hands occupied during screen time.
- Go for a walk or exercise- When you’re feeling bored, try going for a walk or exercising. This will not only be a distraction but also physically removes you from a situation with food temptations. Not to mention it being good for your health too!
- Keep a food diary- Noting down your food habits, what you eat in a day, what foods you crave and in general being aware of the food you eat is a great way to cut out boredom eating from your life. By maintaining a food diary you can identify triggers and cravings, understand your eating patterns and in turn develop strategies to manage mindless snacking.
- Brush your teeth- Brush your teeth thoroughly 20 to 30 minutes after each meal to promote good oral health and curb your cravings. The lingering minty flavour of your toothpaste and mouthwash can suppress your desire for additional tastes and foods, killing your chances of mindless snacking.
- Chew gum- Though seemingly simple, it can prove to be rather effective. If you feel like chewing without adding to your waistline, opt for sugar-free mint gum. The lingering minty flavour can diminish your appetite for other tastes.
- Take it easy on yourself- Be compassionate with yourself. Sometimes boredom leads to eating and that is very normal. instead of judgement, approach this situation with curiosity and as an opportunity for self-reflection and kindness. Try to acknowledge the connection between your mood and boredom eating and cultivate a sense of awareness of your emotions, hunger triggers and fullness cues to prevent impulsive eating in the future. Remember, boredom eating is normal human behaviour and no matter how much you try to control it, you will slip up from time to time.
Final thoughts —
Boredom eating is a type of emotional eating. Take a second to reflect on why YOU are bored eating? Everyone’s reasons for eating out of boredom are different. Eating when you’re bored isn’t “bad” unless it is negatively affecting your life and health. If you’re feeling overwhelmed trying to stop boredom eating try using some of the above mentioned strategies. Remember, when it comes to tackling boredom eating you have got to be in it for the long haul. Be patient with yourself and even small steps are still steps closer to your goal.
A word of caution —
If you’re concerned that your symptoms could be that of an eating disorder, reach out to a trained professional for help.
