Cravings

Cravings are a strong desire or urge to consume a specific food, drink or substance. These cravings can seem uncontrollable, and a person may feel they cannot be satisfied until they get that particular food, drink or substance.

Cravings can be caused by a variety of factors, including physical or emotional triggers, habits, or addiction.

Physical cravings are often related to hunger or thirst, while emotional cravings may be triggered by stress, boredom, or other emotions. Fear, stress, anxiety, joy, pleasure, and boredom are common emotions that are known to affect our eating patterns.

In one study, emotions (especially negative), were associated with a higher tendency to use food as a coping mechanism, inducing intense feelings of hunger. Chronic or acute emotional stress in those who have a history of eating as a coping mechanism can lead to overeating, especially for energy-dense foods. Emotional eaters, in particular, have been shown to consume more sweet and fatty foods in times of acute stress.

Cravings can be related to addiction, which is a complex condition characterized by compulsive drug or alcohol use despite negative consequences. In these cases, cravings may be a symptom of withdrawal or a cue for drug-seeking behaviour.

If you experience food cravings, you’re by no means alone. About 90 per cent of adults’ report experiencing food cravings (and yes, chocolate is the most craved).

Each person experiences typically transient cravings differently, often for processed foods that are high in sugar, salt, and unhealthful fats. A study of over 600 adults found that chronic stress increased food cravings, which led to increased body weight. People can experience differences in frequency and intensity of food cravings, and experience food cravings depending on different mental or physical situations. Those who have frequent and intense food cravings often report craving high-energy foods without triggers or being faced with the food itself.

Food cravings can lead a person to eat foods that have adverse health effects, and can disrupt efforts to follow a healthy diet. Cravings can have several negative effects, both physical and psychological. Here are a few examples:

· Overeating: One of the most common effects of cravings, which can lead to weight gain, obesity, and related health problems.

· Poor Nutrition: Cravings often lead us to choose foods that are high in sugar, salt, and unhealthy fats, which can lead to nutrient deficiencies and other health issues.

· Disrupted Sleep: Eating high-sugar or high-fat foods can disrupt sleep patterns, making it harder to fall asleep and stay asleep throughout the night.

· Mood Swings: Cravings can cause us to feel irritable, anxious, or depressed when not satisfied.

· Addiction: In some cases, people may become dependent on certain foods or substances to feel good or cope with stress.

· Financial Strain: If you're constantly giving in to cravings, you may end up spending more money than you can afford on food or other items.

· Social Isolation: If your cravings are extreme or interfere with your daily life, you may find yourself avoiding social situations or missing out on important events.

Some ways that can help reduce cravings include staying hydrated, eating a balanced diet, or keeping healthy snacks on hand like fruits, nuts, or vegetables that can help satisfy cravings in a healthier way. Managing stress, practicing mindfulness, getting enough sleep and exercising regularly are other ways to support reduced cravings. Another suggestion to help reduce cravings is to avoid triggers. This one made me laugh, because through my work I observe that most are unaware what triggers cravings in the first place and its more complex then we realise.

A Personal Case Study

When I was studying Emotional Freedom Technique (EFT), one of the exercises were about dealing with cravings.

I selected my addiction to Nutella. I always had to have two big jars at home, and as soon as the first one was half empty, I would buy another, just in case. I would hide in the pantry with a spoon, quietly open the lid and shove spoonsful into my mouth. During the exercise, I remembered (not a memory I was consciously aware off) when I was 9 years old, I ate the entire jar of chocolate spread that my mum bought for me, and half of the one she bought for my sister. I felt an enormous sense of guilt, because, at the time, chocolate spread wasn’t an item that you could easily buy in the shops in communist Poland, and as you can imagine my mum wasn't very happy with me either. I realised that my addiction to Nutella was triggered by that event and the guilt I felt at the time. Eating Nutella become my 'soothing' mechanism, triggered by lack of something that I wanted but couldn't have.

Since the EFT exercise, my relationship towards Nutella changed completely. I still enjoy eating it; however, the craving is gone. I’m not paranoid if the jar is empty. If I find myself craving for something, I now have a practical tool to use.

When it comes to overcoming cravings, EFT can be helpful in several ways.

First, it can help reduce the intensity of the craving itself. By tapping on specific points while focusing on the craving, EFT can help reduce the intensity of the urge to indulge in the craving and make it easier to resist temptation.

Secondly, EFT can help address the underlying emotions or issues that may be driving the craving. For example, if someone has a craving for sweets when they are feeling stressed, EFT can help address the underlying stress and anxiety that is causing the craving.

By reducing the underlying emotional triggers, EFT can help reduce the frequency and intensity of cravings over time. It’s important to note that often it’s not about the product itself, but the smell of it, sensation you feel in your mouth, texture of the product, or the noise it makes when you open it. Simple examples are popping the bottle of wine, lighting up the cigarette, rustle sound when you are opening chocolate, the smell of coffee in the morning etc.

Overall, the research suggests that EFT can be an effective tool for reducing cravings in a variety of contexts, including substance abuse, overeating, and alcohol dependence. There are references below if you would like to know more about EFT and food cravings.

Here are the steps for using EFT to manage cravings:

1. Identify the craving: Take a moment to identify the specific craving you're experiencing.

2. Rate the intensity: On a scale of 0 to 10, rate the intensity of the craving. This will help you track your progress as you use EFT.

3. Set up phrase: While tapping on the karate chop point (the fleshy part of your hand below your little finger), repeat a set up phrase like "Even though I have this craving for ___, I deeply and completely accept myself."

4. Tapping: Tap on the remaining EFT points while repeating a reminder phrase like "this craving" or "this urge". The EFT points are:

Eyebrow At the beginning of the eyebrow, near the bridge of the nose

Side of eye On the bone at the outer corner of the eye

Under eye On the bone directly under the pupil

Under nose Between the nose and the upper lip

Chin Midway between the bottom of the lower lip and the chin

Collarbone: On the collarbone, about an inch to each side of the centre

Underarm About 4 inches below the armpit, on the side of the body

Check in: After one round of tapping, take a deep breath and rate the intensity of the craving again. If it has decreased, continue tapping until it's gone. If it hasn't decreased, repeat the tapping sequence while focusing on any specific thoughts, emotions or sensations that come up.

References

A 2016 study published in the Journal of Alternative and Complementary Medicine found that EFT significantly reduced food cravings and increased self-regulation in overweight and obese individuals.

A 2017 study published in the Journal of Evidence-Based Integrative Medicine found that EFT reduced cravings for methamphetamine in individuals undergoing substance abuse treatment.

A 2019 study published in the Journal of Complementary and Integrative Medicine found that EFT reduced food cravings and increased self-regulation in women with overweight or obesity.

A 2020 randomized controlled trial published in the Journal of Addictive Diseases found that EFT was effective in reducing cravings for alcohol in individuals undergoing alcohol dependence treatment.

Meule A. (2020). The Psychology of Food Cravings: the Role of Food Deprivation. Current nutrition reports, 9(3), 251–257. https://doi.org/10.1007/s13668-020-00326-0

Freeman, C. R., Zehra, A., Ramirez, V., Wiers, C. E., Volkow, N. D., & Wang, G. J. (2018). Impact of sugar on the body, brain, and behavior. Frontiers in bioscience (Landmark edition), 23(12), 2255–2266. https://doi.org/10.2741/4704

Nederkoorn, C., Smulders, F. T., & Jansen, A. (2000). Cephalic phase responses, craving and food intake in normal subjects. Appetite, 35(1), 45–55. https://doi.org/10.1006/appe.2000.0328

Macht, M., & Simons, G. (2000). Emotions and eating in everyday life. Appetite, 35(1), 65–71. https://doi.org/10.1006/appe.2000.0325

Oliver, G., Wardle, J., & Gibson, E. L. (2000). Stress and food choice: a laboratory study. Psychosomatic medicine, 62(6), 853–865. https://doi.org/10.1097/00006842-200011000-00016

Coelho, J. S., Polivy, J., & Herman, C. P. (2006). Selective carbohydrate or protein restriction: effects on subsequent food intake and cravings. Appetite, 47(3), 352–360. https://doi.org/10.1016/j.appet.2006.05.015

Tapper K. (2018). Mindfulness and craving: effects and mechanisms. Clinical psychology review, 59, 101–117. https://doi.org/10.1016/j.cpr.2017.11.003