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Why do you crave and how do you self-medicate?

March 14, 2014 By Trudy Scott 19 Comments

Sometimes it’s difficult to figure out why you crave something or why you’re drawn to a particular food, substance, or behavior. It can be challenging to determine which part of your brain chemistry it’s affecting, and you may not associate cravings with mood issues. Here is a way to figure out why you may crave certain things.

Your drug-of-choice is something you self-medicate with and it is something that makes you feel good or “normal.” It could be candy, chocolate, starchy foods like bread or pasta, cookies, ice-cream, coffee, sodas or wine/beer. It could also be cigarettes, marijuana, a prescription medication like Prozac, street drugs, or even shopping or exercise.

Cravings for these substances (or behaviors) typically indicate a brain chemistry imbalance, so it’s very helpful to identify how the substances you crave affect you. This will help you determine which amino acids you might supplement to address the imbalance.

For example, a glass of wine may be calming for one person but energizing for another, or chocolate may be calming for some people and comforting for others. Certain prescription medications also offer clues. If you have many symptoms of low serotonin and have found that prescription SSRIs help, it’s possible that low serotonin is an issue.

Taking chocolate as an example, here’s what I suggest: Before you eat some chocolate, think about why you want it. Is it because you’re sad or tired or anxious? Or do you feel like you deserve a reward or feel irritable and shaky? Then, once you’ve eaten it, think about how it made you feel.

Use your drug-of-choice (candy, chocolate, starchy foods like bread or pasta, cookies, ice-cream, coffee, sodas or wine/beer etc) and the chart below to help you determine what brain chemistry imbalance may be affecting you and which amino acid you may benefit from.

How you feel before

How you feel after

Brain chemistry imbalance

Amino acid to supplement

Anxious or stressed

Calm or relaxed

Low GABA

GABA

Depressed or anxious

Happy or content

Low serotonin

Tryptophan or 5-HTP

Tired or unfocused

Energetic, alert, or focused

Low catecholamines

Tyrosine

Wanting a reward or sad

Rewarded or comforted

Low endorphins

DPA (d-phenylalanine)

Irritable and shaky

Grounded or stable

Low blood sugar

Glutamine

Feel free to share in the comments section: your drug-of-choice and how it makes you feel before you indulge and how you feel afterwards. If you’ve used any of the amino acid supplements to end the craving or addiction, I’d love to hear your feedback too.

Additional Anxiety Resources
Click on each image to learn more

Filed Under: Anxiety and panic, Food and mood, Sugar addiction Tagged With: amino acids, anxious, crave, depressed, drug-of-choice, self-medicate

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About Trudy Scott

Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower anxious individuals worldwide about natural solutions for anxiety, stress and emotional eating.

Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings and host of The Anxiety Summit now in its 4th season and called a “bouquet of hope.”

Trudy is passionate about sharing the powerful food mood connection because she experienced the results first-hand, finding complete resolution of her anxiety and panic attacks.

Reader Interactions

Comments

  1. AvatarKamran says

    March 14, 2014 at 5:13 pm

    Trudy,
    I so appreciate your newsletter, as always. The chart is so helpful. I’m definitely a low serotonin person from what it says. 🙁
    But it’s great information, thank you.
    I’m looking forward to reading your post about Super Size Me.
    Love the picture of you and your hubby! Happy anniversary!

    Reply
    • Avatareverywomanover29 says

      March 16, 2014 at 3:13 pm

      Thanks for the anniversary wishes Kamran – I love that you read my ezine and comment here! I’m glad this is helpful for you.
      Trudy

      Reply
  2. AvatarSue Painter says

    March 14, 2014 at 6:03 pm

    This chart is “off-the-charts” useful (pun intended). Thanks so much for sharing your expertise in this simple to understand way, Trudy.

    Reply
    • Avatareverywomanover29 says

      March 16, 2014 at 3:14 pm

      Love the pun Sue – glad to hear this is simple and clear

      Reply
  3. AvatarTiffany deSilva says

    March 15, 2014 at 7:54 am

    This is a very handy chart,Trudy. Yesterday, I was just listening to a lecture on this very topic. Chocolate and starchy foods are often foods that people turn to when they are feeling some type of emotional stress–it is just like self-medicating. Very interesting stuff. Thanks for sharing!

    Reply
    • Avatareverywomanover29 says

      March 16, 2014 at 3:18 pm

      Thanks Tiffany. I like this chart and the ‘how do you feel before’ and ‘how do you feel after’ indulging because for some people the concept of self-medicating and the emotional connection is a tough one to make. It also really helps them to not beat themselves up about failure when they see the biochemical component/s that is/are driving the craving or addiction.
      Trudy

      Reply
  4. AvatarLori Lieberman, RD, MPH, CDE, LDN says

    March 16, 2014 at 7:14 am

    Please post or send the journal references both for the evidence of low levels correlating with mood (dr. Judith wurtman’s old serotonin studies I’m aware of) as well as evidence from double blind studies on intervention and symptom management. Much appreciated!

    Reply
    • Avatareverywomanover29 says

      March 16, 2014 at 3:21 pm

      Hi Lori – thanks for your interest in the evidence. I’ll post some information here in a few days – that way all my readers get the benefits. Unfortunately there are not many double blind studies on intervention and symptom management but I’ll share what I have.
      Trudy

      Reply
    • Avatareverywomanover29 says

      April 11, 2014 at 3:11 pm

      Hi Lori
      Here is a new blog post with some research https://www.everywomanover29.com/blog/neurotransmitters-food-addiction-dopamine-endorphins-gaba-serotonin/

      In a series of connected articles I’m going to share some of the research supporting this, focusing on each neurotransmitter and amino acid individually. I’ve actually unearthed some older research that I hadn’t included in my book.

      Thanks again for your interest
      Trudy

      Reply
  5. AvatarMitch Tublin says

    March 16, 2014 at 7:19 pm

    Now this is a loaded post! Enjoyed the way you handled
    the topic. The chart is excellent.

    Reply
  6. AvatarJessica says

    March 17, 2014 at 4:31 pm

    After working with you I realized there’s a difference between cravings and addictions. I used to think I craved sweets, and then when you had me cut them out, I didn’t crave them anymore… however, knowing the way they taste and seeing them up close and personal, I WANT them…not because of the reasons above, but because I have an addiction. I miss sugar and chocolate, but only in my mind… thank you for keeping me healthy Trudy!
    ps I want a banana split sunday now!

    Reply
  7. AvatarMary Ellen Miller says

    March 17, 2014 at 4:41 pm

    Trudy, since giving up sugar and dairy (except for yogurt() about a year ago I am amazed at how much better I feel. Occasionally I will still have a tiny piece of chocolate but it is a rarity and I no longer feel the cravings you mention.

    Reply
  8. AvatarJ+C @WineDineDaily says

    March 20, 2014 at 5:32 pm

    Thanks for the chart Trudy. We do crave chocolate at times and that ice cream in the photo now as well.

    Reply
  9. AvatarMira Dessy, Nutrition Educator and Real Food Advocate says

    March 20, 2014 at 7:03 pm

    I find that many of my clients struggle with cravings. Often they are not aware of the links between how they are feeling that the cravings. I use your great book to help them learn more about the connection between food and their moods. The chart above is a good one and a great resource! Thanks for sharing Trudy.

    Reply
  10. AvatarJennifer Bourn says

    March 21, 2014 at 10:33 am

    What a great chart and resource! Thank you so much for this Trudy! Printing it now 🙂

    Reply
  11. AvatarKari says

    April 25, 2014 at 3:30 pm

    Thank you Trudy for this wonderful chart! Great tool to have!

    Reply
    • Avatareverywomanover29 says

      April 28, 2014 at 11:40 am

      Kari – so glad it’s helpful! Enjoy!

      Reply
  12. AvatarJanette says

    April 25, 2014 at 9:01 pm

    I have read that the amino acids only work if you take them on an empty stomach. So if I eat dinner then I’m wanted something sweet, will taking the amino acids help if I have just eaten?

    Reply
    • Avatareverywomanover29 says

      April 28, 2014 at 11:45 am

      Hi Janette
      We often see evening cravings (as well as afternoon cravings) as a result of low serotonin so tryptophan or 5-HTP may help. The best thing is to do a trial with the amino acids and see if they work for you.

      If you’re wanting something sweet immediately after dinner it may also be that you didn’t eat enough protein or healthy fats at that meal.

      Trudy

      Reply

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