Feeling Hangry Is A Real Thing
Feeling hangry? You’re not alone.
“Hanger” is an actual, real thing, according to science. You’re not being “extra” or whiny if you’re feeling hungry and your mood shifts from calm to angry or bothered. If you are moody but also physically hungry, it’s okay to grab a bite.
In a recent study, scientists compared two groups of women: One had fasted for the previous 14 hours; the other had just eaten.
The fasting group reported:
- More negative emotions — including anger, tension, fatigue, and confusion
- Fewer positive emotions — specifically, lower vigor and slightly lower feelings of self-esteem
For some people, this can be problematic because negative emotions are linked to overeating, unsuccessful diets, and weight gain.[2] Not to mention, outbursts, overreacting, and overall less emotional regulation.
You don’t need to be a nutrition scientist to see how those things might affect one another.
So what can you do about hanger?
If you experience it often, your diet might be too restrictive.
Try focusing less on restriction and more on adding foods that support your goals. Start with produce where there are more whole foods, vitamins, and minerals.
Granted, everyone feels hungry at times (especially if you’re trying to lose weight).
But there’s a difference between being “a little bit hungry” and “so hungry I’m going to go crazy over everyone and everything!”
When you notice you’re starting to take out your feelings on others or you can’t focus on work without feeling agitated, stop and check if you’re hungry or haven’t had anything to eat in a while. Once you have a bite or a meal, check in with your feelings and chances are you’ll be in a better mood.
“A little bit hungry” is normal, and with practice, you can build your tolerance for it.
One way: Remind yourself that most hunger isn’t actually an emergency and that it comes in waves. If you wait, it’ll dissipate. This depends on the individual, though.
This is a worthwhile skill NOT because you want to restrict yourself.
Instead, it’s a tool for when you really can’t eat such as when you’re prepping for a colonoscopy or delayed on the tarmac.
Because in those times? Hanger only makes a bad situation worse.
PMID: 34637770
Ackermans MA, Jonker NC, Bennik EC, de Jong PJ. Hunger increases negative and decreases positive emotions in women with a healthy weight. Appetite. 2022 Jan 1;168:105746.
