How to Avoid Getting “Hangry” in Recovery

Contributor: Courtney Howard, B.A., Executive Assistant at Eating Disorder Hope and Addiction Hope

Getting “hangry,” the colloquial term for the irrational anger that often surfaces when someone is extraordinarily hungry, can result from not eating intuitively. Though people often joke about getting hangry, this emotional response to hunger should serve as a wakeup call if you are in recovery.

The reasons behind hanger vary, but on a basic level, it is a sign that you are not listening to your natural hunger cues. Letting your hunger get to the point where you lash out in emotional, often aggressive, ways is not good for your mental or physical health. It is also not beneficial to your interpersonal relationships.

Effects of Starvation on the Mind

The Minnesota Starvation Experiment [1], a famous study that began in 1944, was the first to really examine the physiological and psychological effects of starvation on humans. Led by Ancel Keys, Ph.D., this study aimed to determine how to better rehabilitate starving populations throughout Europe during World War II. Though hanger typically results from short-term hunger unless someone has an active eating disorder, the findings are relevant to the impact starvation has on the mind.

There were 36 male volunteers who fit the strict criteria needed and underwent the experiment, which lasted about one year. Participants lost 25 percent of their body weight and suffered extreme physical and psychological side effects.

Hunger made the participants become obsessed with food, to the point where they developed extremely disordered food behaviors. This also manifested in obsessions with recipes, cookbooks, and even vivid dreams about food. These behaviors are all commonly recognized among those with active eating disorders, as well.

Though all of the participants were deemed physically and mentally fit prior to the experiment, extreme malnourishment led to their fatigue, irritability, and depression. This has provided some insight into the symptoms of eating disorders, particularly how eating disorders can trigger or magnify pre-existing mental health conditions.

Survival Mode in Recovery

When your glucose levels drop, your brain can perceive it as starvation and kick your body into survival mode. If you are eating intuitively, you likely recognize your hunger cues and eat before your body gets to this point.

However, even those of us who actively practice intuitive eating can get sidetracked now and then. Maybe you are waiting longer than you normally would to eat because you are meeting a friend for lunch, or your class got out late and you had forgotten to pack a snack.

It can be argued that the emotional response of getting hangry when you are running low on glucose is actually a survival mechanism. Our ancestors long ago likely had to fight for their food, as most animals do today. Putting your need for food above regular social niceties might be a primal way your body is ensuring you do not truly starve.

However, this “survival mode” is inappropriate in modern times. Hanger can negatively impact relationships and your performance at work or school. A 2014 study [2] even found that low glucose levels in spouses lead to increased aggression.

Easy Ways to Prevent Hanger

As mentioned, eating intuitively and honoring your hunger is the best way to prevent yourself from getting hangry. If you find yourself getting hangry in recovery, this can be a red flag that you need to start prioritizing your body’s needs more.

Carrying snacks with you at all times is a good way to prevent your glucose levels from dropping too much. If you feel a bit hungry but are not ready for a meal, nibble on some almonds or other snack food of your choice to hold you over. Putting off eating for any reason when your body is telling you it needs fuel now is contradictory to intuitive eating. This can result in the irrational anger and hostility often referred to as “getting hangry.”

Please note that if you are still active in your eating disorder or seriously struggling in recovery, seek professional help or stick to the meal plan designated by your dietitian instead of experimenting with intuitive eating. However, keeping snacks on you at all times is always a good idea.

In essence, be good to yourself and your body by eating when you feel your natural hunger cues telling you to eat. It is never too late to get back on track, so if you find yourself getting to the hanger breaking point, just acknowledge it, eat something, then figure out how you got there. In most cases, hanger is easily avoidable, so just learn from your mistake and do your best to avoid it happening again. And maybe apologize to any loved ones who took the brunt of your hanger!

Community Discussion – Share your thoughts here!

What other tips have been helpful for you to avoid getting hangry when in recovery or recovered?

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About the Author: Courtney Howard is the Executive Assistant for Eating Disorder Hope and Addiction Hope. She graduated summa cum laude with a B.A. from San Diego State University, holds a paralegal certificate in Family Law, and is a Certified Domestic Violence Advocate. After obtaining her certification as a life coach, Courtney launched Lionheart Eating Disorder Recovery Coaching in 2015 and continues to be a passionate advocate for awareness and recovery.

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The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals.

We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.

Last Updated & Reviewed By: Jacquelyn Ekern, MS, LPC on August 9, 2016
Published on EatingDisorderHope.com