Some studies have found mindfulness is particularly helpful at helping people reduce eating in response to emotions like boredom 24 , 25 , Mindful eating is useful in differentiating between boredom and hunger, as it emphasizes paying close attention to your cravings and hunger and fullness cues.
When your body is physically hungry and in need of calories for energy, you may notice signs like your stomach growling, a headache, and feelings of weakness or fatigue. Throughout and into , people reported feeling bored at higher rates than usual due to the COVID pandemic In certain situations, being bored too often may have detrimental health effects, such as increased rates of depression and altered eating habits 1 , For example, it may help motivate creativity 29 , You might find meaning in the downtime by trying to embrace boredom instead.
Rather, use it as a learning experience and opportunity to treat yourself with kindness and compassion. Your mood and emotions play a significant role in psychologically induced hunger like boredom eating. Much of what you eat is influenced by your environment, and the same goes for when and how much you eat. Here are a few specific ways you can tailor your environment to discourage yourself from boredom eating when the urge strikes.
Especially when it comes to psychological types of hunger like boredom eating, external factors often trigger the urge to eat. Some common triggers to be aware of are stress, food availability, and pictures of food 31 , 32 , 33 , This might help identify — and stop — boredom eating patterns.
If you really just need something to chew without adding to your waist line, then sugar free, mint gum can do the trick. I also find that the minty taste left in my mouth decreases my appetite for other tastes. Kinda like drinking orange juice after brushing your teeth… gross! Give your hands something to do Find an activity or hobby that you enjoy that involves your hands.
When you keep your hands busy you can only do one activity at a time. This means that your hands are too busy to eat! Do a cross-stitch, play an instrument, sew, draw, paint, clean…. Carry a drink bottle with you If you really need to have some hand-to-mouth action then carry a water bottle with you through the day and sip on it regularly.
It can really help satisfy the need to snack on food. It will also ensure you stay well hydrated which can help keep you better in control of your appetite. If Dr. Carnell is right, what you need is a big surge of dopamine, so why not get physical? You can slide on your running shoes and go for a jog or you can lay on the carpet and do some ab exercises while you watch Netflix.
Either one will accomplish the same goal. True hunger will build and remain consistent, but emotional hunger or boredom hunger will fade as your mind becomes occupied with other things. Jaimee Bell. Share The hunger-boredom paradigm explained by scientists on Twitter. Share The hunger-boredom paradigm explained by scientists on LinkedIn.
Learn how to knit or take up painting. Sign up for some dance classes or become a dog walker. Ask your friends what they like to do and try it out for yourself.
And if after all these new activities eating still tops your list, have no fear. Now, this one may be more challenging since our lifestyles are pretty much set up to avoid it. Most of us have more to do in a day than can realistically fit, and we carry around a portable computer in our pockets that can provide entertainment at all times.
Gone are the days of feeling bored while waiting for an appointment, or for our car to get fixed, or even for an elevator. Now we can pull up Instagram or Twitter at any time and be instantly entertained!
0コメント