Food Noise And Mental Health: How To Work Through Constant Thoughts About Food
If you frequently think about food, even outside of meals, you might be experiencing “food noise,” a popular term for obsessive thoughts about food, even in the absence of hunger. Food noise can be distressing and may be a symptom of an eating disorder in some cases. Exploring the signs of this challenge and learning how to cope with the help of a licensed therapist can be beneficial.
What is food noise?
What causes food noise? Obesity, mental health conditions, and eating challenges
Food noise can stem from a variety of causes, including the following:
- Extensive exposure to information about food in ads and the media
- Confusing food marketing
- Trending diets and messages about food
- Chronic stress
- Mental health conditions like depression and eating disorders
- Side effects of some medications
- Sensory overload
- Dopamine cravings, which might be related to attention-deficit/hyperactivity disorder (ADHD) in some people
- Boredom
- Living in a culture or family that highly values food
- Working in a food-related career, such as being a chef or server
- Frequently snacking during the day
- Patterns of binge eating
- A tendency to have obsessive thoughts, potentially associated with conditions like obsessive-compulsive disorder (OCD)
- Rumination
- Relationship conflicts
- Having a high body mass index (BMI), being medically overweight, or experiencing obesity
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V) does not list food noise as a diagnosable condition. Therefore, official causes and symptoms of food noise have not been established. However, if you are experiencing frequent rumination about food or any of the above challenges, you might find talking to your doctor or therapist helpful in determining potential solutions.
Why do some people experience more food noise than others?
Some people might experience more food noise because they are prone to obsessive thoughts and rumination. Those who aren’t as busy or are frequently in environments where food is present may also be more tempted to frequently think about eating.
Those who don’t experience food noise might be busy with other obligations, could have a healthier relationship with food, or may be taking a medication that suppresses food noise. Many factors can impact the amount of food noise a person experiences.
Is food noise normal or a sign of an underlying mental health condition?
Food noise can be normal, and this experience is not always a symptom of an underlying challenge, such as a mental illness. However, clinicians have devised a term for food noise that becomes harmful. When food noise is persistent, obsessive, and distressing, it may be referred to as food-related intrusive thoughts (FRITs). People can experience these thoughts alongside a mental illness, or they may experience them as an independent symptom, but they can be distressing and challenging to manage in either scenario.
The connection between eating disorders, intrusive thoughts about food, weight loss, and food noise
There may be a connection between obsessive thoughts about food and mental health conditions. For example, someone with an eating disorder like binge eating disorder (BED) may obsessively think about when they will have their next meal, or they may experience a distressing, intrusive sense of shame after eating a large meal.
Meanwhile, someone with a condition like anorexia nervosa might have intrusive thoughts about food based on a desire to lose weight. They may frequently plan how to restrict their eating habits and hide these habits from others.
Food noise might also occur in people with ADHD, who are thought to have more frequent desires to obtain dopamine, which can be released when eating certain meals. Purchasing food on an app can also release dopamine, and this can become an addictive behavior for some people.
For those with depression, eating can become a coping mechanism, and one’s appetite might increase as a symptom of the disorder (although the opposite can also be true).
Food noise is not always a symptom of a mental illness. In some cases, food noise might be caused by hunger. If someone is restricting their food intake, not eating enough to fuel their body, or not consuming enough nutrients, they may experience food noise due to nutrient deficiencies. In this case, talking to a doctor or registered dietitian about your health and daily eating plans may be helpful.
When to seek help for food noise
Seek help in reducing food noise if your symptoms are distressing or impact your ability to function in one or more areas of daily life, such as your relationships, career, or responsibilities at home. If you associate food noise with negative self-talk, low self-esteem, or other mental health challenges, you might also benefit from talking to a professional. In addition, if you are experiencing symptoms of a physical or mental illness or have been diagnosed with one, you can explore how food noise might be related to your diagnosis by talking to your provider.
How to cope with and reduce food noise
Several coping strategies may help you cope with food noise.
Practice habits that promote physical health
Regulating your body’s natural processes may reduce unwanted thoughts and quiet food noise. For example, getting enough sleep, drinking enough water, exercising frequently, and eating nutritious meals can improve your body’s rhythms and your mental wellness.
Learn to distinguish hunger and thirst cues from food noise
Food noise and food cravings can often be mistaken for hunger and may lead to eating more than you want to or more than is necessary. Learn how to discern hunger and thirst cues from food noise by noticing how your body feels when you haven’t eaten in a while and are ready to begin eating. Notice how your stomach might growl, or you might feel tired. Noticing these signs can help you eat when you’re hungry and recognize the difference between hunger and a compulsive desire for food intake.
Distract yourself from thoughts about food and eating
Distractions may help you avoid food-related thoughts. You may distract yourself by staying busy with work, hobbies, and your social life. If you struggle to find hobbies, you might try signing up for a class or learning a new skill. You can also talk to someone you trust about these thoughts and how they impact you. The people you love may be able to offer supportive advice.
Reduce stress and emotional turmoil
Stress can sometimes lead to rumination and obsessive thoughts. Use stress relief tactics like deep breathing exercises, mindfulness, meditation, exercise, self-care, and journaling to work through emotional turmoil that might contribute to food cravings.
Eat more mindfully
Eating mindfully may help you change how you view food and notice when your hunger has been satiated. To mindfully eat, try the following steps:
- Before taking a bite of your food, mindfully smell it and notice its aroma.
- Look at the bite of food before putting it in your mouth. Consider the colors and textures you can see.
- Put the food in your mouth and savor it, noticing the flavors.
- After swallowing, notice any new flavors that arise in the aftertaste.
Outside of mindfulness practice, you can also practice eating more slowly and savoring your food to promote satisfaction when you finish the meal.
Talk to a therapist about food noise, intrusive thoughts about food, weight loss, obesity, and related challenges
A therapist can help you work through unwanted thoughts about food and their potential causes. If you’re living with a mental illness, body weight concerns, stress, relationship challenges, or another challenge, consider seeking help through an online platform like BetterHelp.
Online therapy may be more accessible for some people, offering unique scheduling options and the choice between phone, video, and live chat sessions. In addition, online therapy may be more cost-effective than its in-person counterpart.
Studies suggest that online therapy can effectively treat eating disorders. In a 2020 study, web-based cognitive behavioral therapy appeared to be as effective as in-person options in treating bulimia nervosa and binge eating disorder, which can both be common causes of food noise. Participants typically showed sustained improvement up to a year post-treatment.
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