Craving something sweet? Sugar cravings are incredibly common — and not just about willpower or habit. There’s often a neurological reason we feel pulled toward sugary foods, especially when we’re stressed or tired. The good news is that you can retrain your brain, take back control, and find healthier ways to meet your emotional and physical needs.
Let’s explore why sugar cravings happen and how you can overcome them using neuroscience, practical techniques, and the power of Solution Focused Hypnotherapy.
The Neuroscience Behind Sugar Cravings
When we experience stress, anxiety, or low mood, our brain can shift into what’s known as the fight-or-flight response. This survival mechanism is designed to keep us safe — but it can also override our rational thinking.
In this reactive state, the primitive brain takes over. It doesn’t care about long-term health goals — it just wants a quick hit of relief. That’s where sugar comes in.
Sugar stimulates the release of dopamine, the feel-good chemical in the brain. It temporarily soothes feelings of stress, worry, or fatigue. But the relief is short-lived, and over time, the brain starts to associate sugar with emotional comfort — leading to more cravings and less control.
The prefrontal cortex — the part of the brain responsible for decision-making, reasoning, and planning — becomes harder to access when we’re stuck in that primitive survival mode.
So How Do We Regain Control?
Regaining control over sugar cravings starts with calming the nervous system and shifting back into a balanced state where your intellectual brain can lead the way.
Here are a few simple techniques that can help:
1. Grounding Techniques to Calm the Fight-or-Flight Response
5-4-3-2-1 Method: Notice 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Box Breathing: Breathe in for 4 seconds, hold for 4, exhale for 4, and hold again for 4. This can help bring you back into the present moment.
Cold water splash: A quick splash of cold water on the face activates the parasympathetic nervous system and helps regulate stress.
2. Gentle Distraction Strategies
When a craving hits, it’s helpful to create a pause — giving your intellectual mind time to catch up.
Step outside for a few minutes of fresh air
Sip a glass of water or herbal tea
Call or message a friend
Do a few gentle stretches or take a short walk
The goal isn’t to fight the craving, but to interrupt the cycle just long enough for your rational brain to step in.
3. How Solution Focused Hypnotherapy Can Help
As a Solution Focused Hypnotherapist, I help clients get to the root of their habits by working with the subconscious mind — where lasting change truly begins.
During our sessions, we focus on:
🌿 Reducing stress and calming the fight-or-flight response
🌿 Strengthening your intellectual control, so you can make mindful choices
🌿 Reframing your relationship with food in a positive, empowering way
🌿 Building healthier habits by visualising the version of yourself who feels calm, in control, and nourished — emotionally and physically
Together, we can identify what’s working well, explore your strengths, and gently retrain your brain away from old habits and toward a future you feel proud of.
Remember: cravings don’t mean you’re weak. They’re simply signals from a brain trying to self-soothe. When you understand the science, practice calming techniques, and tap into your own inner resources, you can take back control — without shame or guilt.
If you’re ready to feel more in charge of your choices and calm around food, I’d love to help.
💬 Reach out for an initial consultation to explore how hypnotherapy could support you on your journey.