How To Stop Thinking About Food
The topic of “food noise” has made quite the buzz in recent culture, causing individuals to reassess how much brain space food is actually taking up. While food noise can lead to increased stress or disordered habits around food, we also want to emphasize that food is a necessary part of life; therefore, it is normal that we think about it throughout the day or even eat for emotional reasons from time to time. However, if you notice that you are constantly thinking about food and it is causing disruptions to your daily life, it could be related to a disordered relationship with food.
Some examples that food noise could be a problem might be:
You think about food constantly, even during other activities
You feel guilty or ashamed after eating
You frequently consume food content online
You obsess over what and when to eat
You avoid social events due to food worries
What is the difference between food noise and food obsession?
The difference between food noise/food obsession and natural food thoughts can be noticed in the physical and psychological impacts these thoughts have. “Food noise is a constant mental chatter about food—what to eat, when to eat, cravings, guilt, all of it. It can feel nonstop.”- Caroline Fox, RDN. Some behaviors that might lead to increased obsession over food can include:
Guilt or shame around food
Strong emotions (such as anxiety, stress, or loneliness)
Fatigue
Chronic/yoyo dieting
Limited coping skills for nervous system regulation outside of food
How do I stop the food noise? ED Dietitian Tips to Quiet Food Noise and Overcome Food Obsession:
Some ways to quiet down obsessive food thoughts are:
Eating consistent, balanced, adequate meals
Undereating (whether intentional or unintentional) is one of the main factors that can contribute to food obsession. This could be due to an eating disorder or just a busy lifestyle where skipping meals and snacks may have become normalized. If your body isn’t getting enough energy or is missing nutrients from certain food groups, your brain will hyperfixate on food as a means to meet these needs. This isn’t addiction or lack of willpower-it’s biology.
Practicing mental and physical food freedom
Mentally restricting foods, labeling them as good or bad, or having self-imposed food rules will lead to intensified cravings for those foods. When we can normalize all foods, we are able to reduce the shame and guilt that lead to obsession over certain foods and keep us stuck in a binge-restrict cycle. Normalizing all foods allows us to have food when we want it and in ways that feel respectful to our bodies, rather than impulsively eating something or constantly craving it simply because we don’t know when we can have it again.
Managing stress
Increased stress hormones can lead to an increase in appetite, or a need to psychologically cope using food. Some things that might increase stress could include food restriction, inadequate sleep, or psychosocial stressors (work, family, peers). While food can absolutely be used as a coping skill at times, it can become problematic if it is the ONLY coping skill or if we are not actually dealing with the root of the problem. Working with a therapist and an eating disorder-informed dietitian can help build the toolbox of coping skills and reduce the shame around emotional eating.
Increasing body attunement
Busy schedules and the constant to-do list many of us have in today’s culture can leave us disconnected from our bodies' cues. Feeling the need to prioritize other tasks over meeting our body’s needs can make it difficult to tune into noticing our hunger, fullness, and satiety cues. This can also cause us to become overworked without noticing cues that we are headed towards burnout. Moving meals and snacks up on the priority list can help us become reacquainted with those cues. This might mean scheduling eating times on your calendar, taking extra time the night before to plan out meals and snacks for the next day, and setting boundaries that allow you to meet your own needs. Other ways to increase attunement can include limiting distractions at meals, practicing mindful body scans to check in, and practicing more self care throughout your day.
During the holidays, food noise and food obsession can be hard to manage, especially with so many parties, events, family gatherings, and more. Add the pressures of the season, and many find themselves feeling overwhelmed.
Therapy and nutritional counseling can support individuals in exploring their relationship to food, body, and exercise, and identify disordered and harmful behaviors. Counseling can help individuals identify recovery motivations, reduce harmful behaviors, build coping skills, and adopt healthier habits. While each recovery journey is unique, preventing, managing, and recovering from “food noise” and “food obsession” is possible.