The Sugar Addiction & Combating Emotional Eating
Sugar is often described as an addictive substance, but what does that really mean?
Many of my clients struggle with emotional eating, where negative emotions trigger cravings. In these moments, the brain might say, “Let’s eat some chocolate; that will make us happier.”
When we indulge in comfort foods like chips or chocolate during these emotional times, we experience a spike in dopamine, the brain's "happiness messenger." This response creates an association between these foods and feelings of pleasure, much like the effects of addictive substances.
It’s no surprise that emotional eating can quickly spiral out of control. The more we succumb to these cravings, the more we need to consume to achieve the same dopamine release, reinforcing a negative feedback loop in the brain.
Here’s how the cycle often plays out:
Me: I’m sad.
My brain: Eat some chocolate; that will help.
Me: Eats a piece of chocolate.
My brain: Releases a small amount of dopamine.
Me: Feels a brief moment of pleasure, then sadness returns.
My brain: Time for more chocolate.
Me: Eats more chocolate.
My brain: Releases a bit more dopamine.
This cycle continues, with cravings becoming more demanding while the pleasure derived from indulgence diminishes.
How to Combat Emotional Eating
So, how do we break the cycle of emotional eating? My primary recommendation for clients is to create a “Dopamine Hits List.” This list should contain at least ten simple, enjoyable activities that can elevate your mood. Some examples from my own list include watching the sunset, playing fetch with my dog, listening to my favorite music, and engaging in physical activity.
When feelings of stress, sadness, anxiety, or worry arise, instead of immediately reaching for food, refer to your Dopamine Hits List. Try doing 1-3 activities from the list before giving in to the craving. Many of my clients who commit to this strategy find it remarkably effective. Each time they resist a food craving, it becomes easier and easier.
