Haribo & Wine: The Stress busting combo 🍷

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💡 Disinhibition Effect: How mood affects food

We've all experienced those moments when a rough day leads us to reach for some comforting food; a grab bag of Haribo, an extra glass of wine, or mindlessly staring into the snack drawer scanning for something. It's not just about cravings or willpower—it's actually related to something called the "disinhibition effect."

The disinhibition effect is a psychological phenomenon where certain triggers—such as social settings, alcohol, stress, or even the mere presence of tempting food—cause you to lose control over your usual healthy eating habits. Essentially, your "off-switch" for food becomes a bit fuzzy.

Common triggers for disinhibition in eating:

Emotional Triggers: Stress, boredom, or sadness can lead people to seek comfort in food, especially high-calorie, sugary, or fatty options. This is often called "emotional eating.". Think break-up icecream binges but thats the more extreme end it could also be reaching for the biscuit tin just because your a tad bored.

Social or Environmental Cues: Social situations—think after-work pub visits and meals out with friends—where high-calorie food is readily available can lead to overeating, even if someone intended to eat healthily. Buffets, food advertisements, and even the sight or smell of certain foods can also trigger this response. A prime example is movie theaters; that fresh popcorn aroma gets me every time!

Strict Dietary Rules: The "all-or-nothing" mindset with dieting can play a huge role in the disinhibition effect. For instance, if someone on a strict diet eats a forbidden food, they might feel they've already failed, leading them to embark on an all-you-can-eat rampage. Another version is "weekend-itus"; where we eat "good" all week but then binge at the weekend.

So, what can we do about it?

Become a mood detective: Try to identify what emotions or situations make you reach for comfort food. Is work stress getting to you? Feeling a bit bored or lonely? Is the smell of that burger joint just too tempting?

Lean into the discomfort: When those triggers arise, try sitting with them for a moment or two. Yes, it's not fun and a little uncomfortable, but only by sitting with that discomfort can you learn how you might do things differently.

Try something else…first: Consider what you can do when those emotions or situations strike. What could you try first? Now, I hate when someone says something like "just grab a piece of fruit instead"—maybe I'm wrong, but no stress was ever calmed by an apple or carrot stick. Most actions are made to solve a problem. If I've had a rough day, Haribo and wine work (not together obviously; although maybe I'm missing something here?). Unfortunately, that stress solution quickly becomes maladaptive. So what other things could you try first?

Eat with all your senses: When you're eating, be fully present. Slow down and savor every bite. This can help you get more satisfaction from your food, avoid absent-minded munching, and help you notice fullness cues. This applies to wine and sweet treats too; don't just throw them down your gullet. If you're going to have them, slow down and savor them.

Be your own cheerleader: If you have a little slip-up, don't be too hard on yourself. It happens. This is also about letting go of the "Forbidden Fruit" views around food. Bread isn't the devil, chocolate is awesome, and sugar isn't the new crack cocaine. Yes, too much of those things won't do wonders for your waistline, but demonizing them and then binging on them isn't much help either. Eat less but not eat none is often a better approach.

Getting to know your emotions and how they affect your eating habits can be a real game-changer. If you can get a handle on this, you'll be in great shape to stick to your weight loss goals—no matter what curveballs life throws your way.

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie