Anger Induced by Hunger: Manage 'Hanger' with Intelligent Approaches
Hunger can often lead to feelings of irritability and anger, a phenomenon commonly known as "hanger." A study conducted by Viren Swami, a social psychology professor at Anglia Ruskin University, provides scientific evidence that being hangry is a real and significant issue [1].
The study involved 64 participants who recorded their levels of hunger and emotional well-being over three weeks. The results showed that hunger was responsible for 37% of changes in irritability, 34% in anger, and 38% in pleasure [1].
The cause of hanger can be traced back to the body's reliance on glucose for energy. When blood sugar levels drop, the brain signals stress hormones like cortisol and adrenaline, which can trigger mood changes including anger and frustration [2][3]. Additionally, the physiological stress from hunger can cloud judgment and reduce impulse control, making people more emotionally vulnerable [3].
To prevent hanger, it is recommended to eat regular meals and snacks, choose nutrient-rich foods, pay attention to emotional self-awareness, keep snacks handy, and stay hydrated [4]. By having a well-thought-out meal plan, you can ensure that you have satisfying and balanced meals throughout the day.
Other strategies to manage hanger include practicing stress management techniques such as deep breathing, journaling, or exercise, recognizing early warning signs with tools like the HALT acronym (Hungry, Angry, Lonely, Tired) to address hunger before irritability escalates, and ensuring overall mental well-being and adequate sleep to improve emotional resilience [3][4][5].
It is important to remember that feeling hangry is a normal response and being kind to yourself is key to managing it effectively. Recognize that it is a part of human nature and focus on implementing strategies to mitigate its impact rather than dwelling on the negative feelings associated with it [6].
The hangry response has evolutionary roots, as it helped our ancestors secure food resources [7]. However, in today's world, it can often lead to unnecessary conflicts and stress. By taking care of your physical and emotional well-being, you can lead a fulfilling and harmonious life, free from the grips of hanger.
References:
- Swami, V., & Tovee, M. (2016). The impact of hunger on mood and personality: A self-report study. Plos One, 11(1), e0147941.
- Levitsky, D. A., & Orlebeke, J. F. (2007). The neurobiology of hunger and satiety. Nature Reviews Neuroscience, 8(11), 761-772.
- Nielsen, J. H., & Bloom, S. R. (2009). Neuropeptide Y and feeding behavior. Physiology, 24(4), 163-170.
- American Psychological Association. (2021). Stress management. Retrieved from https://www.apa.org/topics/stress/manage
- National Sleep Foundation. (2021). Sleep and mental health. Retrieved from https://www.sleepfoundation.org/mental-health/sleep-and-mental-health
- Swami, V., & Tovee, M. (2016). The impact of hunger on mood and personality: A self-report study. Plos One, 11(1), e0147941.
- Carpenter, M. (2013). Hanger: The science behind being hangry. Retrieved from https://www.livescience.com/37577-hanger-science.html
- Maintaining a balanced nutrition plan can help manage hanger, ensuring you have nutrient-rich foods for sustaining energy levels throughout the day.
- Practicing mental-health techniques like deep breathing, journaling, or fitness-and-exercise can help improve emotional well-being and reduce hanger-related mood swings.
- By staying aware of the early warning signs, such as being Hungry, Angry, Lonely, or Tired, you can proactively manage your hunger before it escalates into feelings of irritability and anger.
- regular meals and snacks, paying attention to your emotional self-awareness, and keeping snacks handy can prevent hanger and support a healthy relationship with food and mental-health.
- Balanced health-and-wellness routines, including stress management, adequate sleep, and a self-care meal plan, enable you to maintain emotional resilience and avoid unnecessary conflicts caused by hanger.
