{"id":6393,"date":"2024-07-25T11:19:08","date_gmt":"2024-07-25T11:19:08","guid":{"rendered":"https:\/\/www.skrb-zase.si\/food-as-compensation-emotional-overeating\/"},"modified":"2026-04-15T15:41:09","modified_gmt":"2026-04-15T15:41:09","slug":"food-as-compensation-emotional-overeating","status":"publish","type":"post","link":"https:\/\/www.skrb-zase.si\/en\/food-as-compensation-emotional-overeating\/","title":{"rendered":"Food as Compensation \u2013 Emotional Overeating"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6393\" class=\"elementor elementor-6393 elementor-4668\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3518444e e-flex e-con-boxed e-con e-parent\" data-id=\"3518444e\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ad2c815 elementor-widget elementor-widget-text-editor\" data-id=\"6ad2c815\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The overwhelm and demanding pace of modern life, <strong>emotional distress, and relationship struggles<\/strong>\u2014challenges that almost every person faces daily\u2014must be released in some way for us to continue functioning. If we do not <strong>learn<\/strong> <strong>emotional self-regulation, how to express our needs, set boundaries<\/strong>, and find the wisdom of conscious choice that leads to the harmonization of body, mind, and soul, we will unconsciously seek out compensation. <\/p>\n<p>One of the most common forms of compensation is <strong>emotional overeating<\/strong>. Of course, it can manifest in other ways as well, such as:<br>Alcohol, cigarettes, or drugs<br>Excessive exercise or sexuality<br>Working without rest (workaholism) <\/p>\n<p>Ko smo preve\u010d v stresnem stanju in ne reguliramo svojih \u010dustev ali jih ne znamo regulirati, za\u010dnemo <strong>nezavedno iskati na\u010din za kompenzacijo in za\u010dasno sprostitev.<\/strong> Ljudje smo zelo iznajdljivi pri iskanju na\u010dinov za uti\u0161anje notranjega glasu. Be\u017eimo sami pred sabo in zanikamo svoje \u010dustveno stanje. Re\u0161itev je v <strong>zavestnem spreminjanju svojega delovanja<\/strong> in samozavedanju.  <\/p>\n<h2>Kaj je \u010dustveno prenajedanje?<\/h2>\n<p>Uporaba hrane (ve\u010dinoma stimulativne narave), da se nam ni treba <strong>soo\u010dati z lastnim \u010dustvenim do\u017eivljanjem<\/strong>. Na \u017ealost ne jemo le, da bi zadovoljili fizi\u010dno lakoto in dali telesu dovolj goriva in hranil za normalno funkcijo. Mnogim je hrana <strong>tola\u017eba<\/strong>, na\u010din, da zmanj\u0161ajo stresni odziv, da se nagradijo in spodbudijo <strong>za\u010dasni ob\u010dutek spro\u0161\u010denosti<\/strong> <strong>in ugodja<\/strong> po te\u017ekem dnevu ali ko se pojavijo mo\u010dni \u010dustveni odzivi.  <\/p>\n<p>U\u017eivanje hrane, s ciljem, da bi se po\u010dutili bolj\u0161e, <strong>zapolnili \u010dustveno praznino<\/strong>, samoto in <strong>sprostili napetosti<\/strong> ne prina\u0161a rezultatov, ki bi jih \u017eeleli. Po \u010dustvenem prenajedanju, ki po navadi vklju\u010duje junk food, procesirano, mastno, mo\u010dno slano in sladko \u201chrano\u201d (slani prigrizki, pice, sladoled, pi\u0161koti, \u010dokolade \u2026) se po\u010dutimo \u0161e slab\u0161e, saj dejansko <strong>ne razre\u0161imo svoje stiske<\/strong> (jo kemi\u010dno nekoliko odlo\u017eimo zaradi izlo\u010danja hormonov ugodja, kot so dopamin, endorfini, serotonin, norepinefrin), temve\u010d se \u0161e dodatno <strong>za\u010dne buditi ob\u010dutek krivde zaradi prenajedanja<\/strong> z nezdravo hrano. <\/p>\n<h2>Ali sem \u010dustveni jedec?<\/h2>\n<ul>\n<li>Jem ve\u010d, ko sem v stresnem stanju<\/li>\n<li><strong>Jem, ko mi pade energija<\/strong><\/li>\n<li>Ko jem, razmi\u0161ljam kaj bom \u0161e pojedla<\/li>\n<li><strong>Ne zavedam se zakaj jem<\/strong><\/li>\n<li>Jem, da se po\u010dutim bolj\u0161e (ko sem \u017ealostna, v skrbeh, jezna, anksiozna, ko mi je dolg\u010das, sem osamljena \u2026)<\/li>\n<li><strong>Jem tudi, ko nisem la\u010dna<\/strong><\/li>\n<li>Hrepenim po dolo\u010deni hrani<\/li>\n<li><strong>Nagrajujem se s hrano<\/strong><\/li>\n<li>Jem preko meje sitosti, tudi ko sem \u017ee polna<\/li>\n<li><strong>Hrana je moje edino zadovoljstvo, <\/strong>moj prijatelj<\/li>\n<li>Ob hrani se po\u010dutim nemo\u010dno in brez kontrole<\/li>\n<li>Nimam rednih obrokov in ob lakoti <strong>najprej pojem hrano, ki me pomirja<\/strong><\/li>\n<\/ul>\n<h2>Ujetost v cikel<\/h2>\n<p>Ob\u010dasno u\u017eivanje manj zdrave hrane, nekoliko preko na\u0161ih potreb, ko nekaj praznujemo, ne bo iz nas naredilo \u010dustvenega jedca. \u010ce pa se ta vzorec pojavlja pogosto in \u010de opa\u017eamo tudi <strong>odvisnost od \u017eivil, ki nas tola\u017eijo<\/strong> (skoraj zagotovo ne nepredelana osnovna \u017eivila, saj smo te\u017eko odvisni od recimo brokolija ali jabolk), potem vemo, da imamo resno te\u017eavo, da smo \u017ee ujeti v cikel &#8211; <strong>stres ali vznemirjenost \u2013 prevzetost z ob\u010dutkom potrebe po takoj\u0161njem hranjenju \u2013 pojem ve\u010d, kot potrebujem in to ve\u010dinoma nezdravo hrano \u2013 po\u010dutim se kriva in nimam mo\u010di nad hrano<\/strong>. Dejansko se soo\u010damo s \u010dustveno lakoto, ki pelje v nezadovoljstvo povezano z nezmo\u017enostjo \u010dustvene regulacije in nemo\u010di povezane s prehranjevanjem.  <\/p>\n<h2>Razlike med \u010dustveno in fizi\u010dno lakoto<\/h2>\n<p>\u010custvena lakota je lahko izjemno mo\u010dna in jo pogosto hitro zamenjamo za fizi\u010dno lakoto, ampak vseeno obstajajo <strong>jasni pokazatelji<\/strong>, ki nam lahko pomagajo, da analiziramo svoje prehranske navade in ugotovimo kak\u0161en jedec smo.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"599\" class=\"wp-image-5863\" src=\"https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-1024x599.jpg\" alt=\"\u010custvena lakota vs. Fizi\u010dna lakota\" srcset=\"https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-1024x599.jpg 1024w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-300x175.jpg 300w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-768x449.jpg 768w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-941x550.jpg 941w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-1060x620.jpg 1060w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-550x321.jpg 550w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena-855x500.jpg 855w, https:\/\/www.skrb-zase.si\/wp-content\/uploads\/2025\/06\/Lakota_fizicna_custvena.jpg 1343w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Identificiraj svoje trigerje<\/h2>\n\n<p>Prvi korak je zavedanje in samoopazovanje. <strong>V katerih situacijah, odnosih, mestih \u2026 posegam po tola\u017eilni hrani? <\/strong>To niso nujno situacije, ki so zgolj neprijetne, lahko so prijetne in se s hrano nagrajujemo, z njo praznujemo, ampak tudi v teh primerih je ona le del na\u0161e kompenzacije za \u010dustveno regulacijo. S hrano <strong>se spravimo v otopelost<\/strong> in <strong>ne \u010dutimo ni\u010d razen za\u010dasnega fizi\u010dnega ugodja<\/strong>, ki ga povzro\u010da telo s pomo\u010djo kemi\u010dnega odziva po zau\u017eitju dolo\u010dene hrane (zlasti tiste, ki nas zasvaja, kot so sladkarije, sir in ostali mle\u010dni izdelki, kruh, peciva, \u010dokolada, sladoled \u2026). <\/p>\n\n<h2 class=\"wp-block-heading\">Najbolj pogosti razlogi za \u010dustveno prenajedanje<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Neprijetna \u010dustvena stanja<\/strong> (jeza, \u017ealost, strah, anksioznost, osamljenost, sram, krivda, zamere, nemo\u010d, razo\u010daranost \u2026)<\/li>\n\n<li><strong>Dolg\u010das, ob\u010dutek nezadovoljstva, neizpolnjenosti, nesmisla<\/strong> ali neprijetne praznine<\/li>\n\n<li>Otro\u0161ke navade v povezavi s prehranjevanjem (star\u0161i ali stari star\u0161i so nas nagrajevali za na\u0161e njim v\u0161e\u010dno vedenje recimo s sladkarijami ali pico, dajali so nam tola\u017eilno hrano, da nas pomirijo, <strong>izra\u017eali ljubezen do nas preko dolo\u010dene hrane<\/strong>, ki je zasvojilna in povzro\u010da ugodje)<\/li>\n\n<li><strong>Socialni vplivi <\/strong>(jemo preve\u010d, ko smo v dru\u017ebi, ki stimulira prenajedanje in nezdravo prehranjevanje ali zaradi neprijetnosti, ki jo povzro\u010da stik z drugimi)<\/li>\n\n<li><strong>Stres<\/strong><\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">Re\u0161itve za premagovanje \u010dustvenega prenajedanja<\/h2>\n\n<p>\u010custveno prenajedanje je mogo\u010de spremeniti v zdrav odnos do hrane in zdravo prehranjevanje. V ve\u010dini primerov <strong>si lahko pomagamo sami<\/strong>, v\u010dasih pa se je treba obrniti na strokovno pomo\u010d in razre\u0161iti travme, ki so povezane s tovrstno kompenzacijo. Tukaj je <strong>nekaj uporabnih prijemov<\/strong>:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>vodenje \u010dustvenega dnevnika<\/strong> (ugotavljanje povezav \u010dustvo-hrana)<\/li>\n\n<li>trening \u010dakanja (preden za\u010dnem jesti popijem vodo in po\u010dakam 5 min)<\/li>\n\n<li><strong>izvajanje \u010dustvene samoregulacije<\/strong> (dihalne tehnike, tresenje telesa &#8230;)<\/li>\n\n<li>skrb zase (zdrava prehrana, telovadba, kvalitetno spanje, spro\u0161\u010danje &#8230;)<\/li>\n\n<li><strong>zavestno prehranjevanje<\/strong> (jem po\u010dasi, v miru, brez govorjenja ali ekranov)<\/li>\n\n<li>o\u010distim dom (odstranim tola\u017eilno hrano, kupujem samo na podlagi seznama, &#8230;)<\/li>\n<\/ul>\n\n<p><strong>Soo\u010danje s seboj<\/strong>, s svojimi programi, vzorci, samoopazovanje, zavedanje, <strong>zavestna sprememba na\u010dina delovanja v smeri skrbi zase<\/strong> so koraki, ki ti nudijo <strong>bolj\u0161e zdravje, po\u010dutje in vitkej\u0161e telo<\/strong>. Ne glede na to koliko \u010dasa traja za\u010daran krog \u010dustvenega prehranjevanja, se lahko \u017ee danes odlo\u010di\u0161 in izbere\u0161 <strong>pot iz ujetosti do osvoboditve<\/strong>. Na to pot stopi\u0161 brez pri\u010dakovanj in pripravljena, da si da\u0161 dovoljenje za zadovoljstvo v \u017eivljenju.  <\/p>\n\n<p><strong>Vsaka oseba je zgodba zase<\/strong>, \u010detudi imamo podobne simptome, zato je bolje, da <strong>se pred spremembami posvetujemo s strokovnjaki<\/strong>, ki nas obravnavajo celostno.<\/p>\n\n<p>S tvojo odlo\u010ditvijo za <a href=\"https:\/\/www.skrb-zase.si\/en\/\" data-type=\"lp_course\" data-id=\"553\">Svetovanje &#8211; Opolnomo\u010denje<\/a> dobi\u0161 podporo na poti do dobrega zdravja in po\u010dutja s \u010dimer <strong>se za\u010dne tvoja nova dogodiv\u0161\u010dina z osebnim pristopom in individualno izdelanim ter preverjenim programom<\/strong>, ki ti omogo\u010da, da se la\u017eje soo\u010di\u0161 s te\u017eavami \u010dustvenega prenajedanja.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-07f4361 e-flex e-con-boxed e-con e-parent\" data-id=\"07f4361\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1d30c09 elementor-widget elementor-widget-floating-bars-var-1\" data-id=\"1d30c09\" data-element_type=\"widget\" data-widget_type=\"floating-bars-var-1.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-floating-bars e-floating-bars-var-1 has-vertical-position-bottom has-close-button is-sticky\" id=\"\" data-document-id=\"6393\" role=\"alertdialog\">\n\t\t\t\t\t\t<p class=\"e-floating-bars__announcement-text\">\n\t\t\t\tFree Consultation with Jelena\t\t\t<\/p>\n\t\t\t\t\t<span class=\"e-floating-bars__announcement-icon\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-seedling\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M64 96H0c0 123.7 100.3 224 224 224v144c0 8.8 7.2 16 16 16h32c8.8 0 16-7.2 16-16V320C288 196.3 187.7 96 64 96zm384-64c-84.2 0-157.4 46.5-195.7 115.2 27.7 30.2 48.2 66.9 59 107.6C424 243.1 512 147.9 512 32h-64z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t<div class=\"e-floating-bars__cta-button-container\">\n\t\t\t\t\t<a class=\"e-floating-bars__cta-button has-corners-rounded is-type-button\" href=\"https:\/\/www.skrb-zase.si\/en\/\" target=\"_blank\">\n\t\t\t\t\t\t\t\t\t<span class=\"e-floating-bars__cta-icon\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-forward\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500.5 231.4l-192-160C287.9 54.3 256 68.6 256 96v320c0 27.4 31.9 41.8 52.5 24.6l192-160c15.3-12.8 15.3-36.4 0-49.2zm-256 0l-192-160C31.9 54.3 0 68.6 0 96v320c0 27.4 31.9 41.8 52.5 24.6l192-160c15.3-12.8 15.3-36.4 0-49.2z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"e-floating-bars__cta-text\">Book Your Call<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<button class=\"e-floating-bars__close-button\" aria-label=\"Close Banner\" type=\"button\" aria-controls=\"e-floating-bars\">\n\t\t\t\t<i class=\"eicon-close\"><\/i>\n\t\t\t<\/button>\n\t\t\t\t\t<div class=\"e-floating-bars__overlay\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The overwhelm and demanding pace of modern life, <strong>emotional distress, and relationship struggles<\/strong>\u2014challenges that almost every person faces daily\u2014must be released in some way for us to continue functioning. If we do not learn <strong>emotional self-regulation<\/strong>, how to express our needs, set boundaries, and find the wisdom of conscious choice that leads to the harmonization of body, mind, and soul, we will &#8230; <\/p>\n","protected":false},"author":8,"featured_media":5120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[63,65],"tags":[79],"class_list":["post-6393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodycare","category-healthy-eating","tag-improve-your-life","is-cat-link-line-before"],"_links":{"self":[{"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/posts\/6393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/comments?post=6393"}],"version-history":[{"count":1,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/posts\/6393\/revisions"}],"predecessor-version":[{"id":6394,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/posts\/6393\/revisions\/6394"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/media\/5120"}],"wp:attachment":[{"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/media?parent=6393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/categories?post=6393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skrb-zase.si\/en\/wp-json\/wp\/v2\/tags?post=6393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}