I made the decision last week to start fasting. So far it’s been okay. I’ve lost 8lbs and Ive been staying consistent with fast 18 to 24 hours depending on how I’m feeling that day. I’ve been realizing that most of the times when I would reach for something to snack on it was because I was anxious and turned to food for my comfort rather than fuel for keeping me going.
I’m typically okay during the day, but at night I find myself walking to the kitchen unconsciously looking for anything that I can do to “fix” the anxious feeling I before bed. I drink water but it doesn’t help. I know I’m not hunger because I feel satisfied but I find myself wanting to just destroy a pack of cookies or eat some cake even though I know it’s not good for me this late at night.
Will this feeling ever go away? What are some solutions to issue?
Alternative coping mechanisms, healthy ones! Reading, taking a bath, organizing around your home (this one is really helpful for me lately), a creative project, self care routine. The aim is to cultivate the feeling of calm from within, you dont get actual comfort from food or outside substances.
I think the first step is meeting your patterns and seeing your responses coming, you’re doing a good job getting there. Now work on replacing the anxiety pacifier with something more healthy like doing the ritual of preparing and sipping something special like a nice hot cup of tea (personally my night time sip is ginger and turmeric with some lemon or a minty tea if I want to perk up a bit without stimulants, but others like chamomile), doing some movement (light cleaning, squats, walk around the block), busy yourself with a mental activity (art, craft, game, etc) or just by saying out loud “Haha, you’re not hungry! you’re just anxious! Nothing in the kitchen will fix this!” and moving on with your evening.
Sometimes I find that false hunger is a tired response (like your body is saying “I’m sleepy” but your brain is saying “NO it’s not bedtime”). If you’ve ever watched a child fight sleep to hang with the older kids, you’ll understand what I mean. If this happens at a specific time, go a head and get yourself sleep ready before it hits…PJ’s and cozy socks, do your night-time wind down routine, brush and floss, and then listen to your body’s sleep signals. Worst case, go ahead and call it a night instead of heading for the kitchen. Shake the routine and your response and your mind/body will adjust to the rhythm…adapting is just a matter of practice. Congrats on your progress, keep going, you got this.
I am also an emotional eater. IF has been a great opportunity for me to work on that. I think it can be for you, too.
During the day when you are not feeling anxious, brainstorm a list of non-food activities you find soothing, calming, comforting. It could be anything like deep breathing, gentle stretching, taking a walk, listening to music, listening to a podcast, sipping herbal tea, watching a TV show, writing to a friend, playing a video game, drawing, taking a hot bath or shower. Anything where you feel calmer afterwards.
When you find yourself walking to the kitchen late at night, pause and check in with yourself. Recognize that you are feeling anxious. Name the physical sensations and the thoughts you are having. Then choose an alternate self-soothing activity from your list. Try doing that. Then check back in with yourself and see how you are feeling.
The more you practice alternate self-soothing activities, the more your brain learns to reach for those activities instead of immediately thinking of food.
Have you tried homeopathy? Or even just Rescue from Bach… is a broad sprectrum natural product to help in moments of anxiety, stress, etc. it won’t get to the root cause of your problem like a specific homeopathy prescribed by a doctor for your own needs… but it helps in the moment, and might sink the need for snacking down…