We’ve all been there—snapping at a coworker, feeling overwhelmed by the tiniest inconvenience, or just not feeling like ourselves. If you’re a parent juggling work, family, and everything in between, chances are you’ve experienced the dreaded “hanger.” In this article, we’ll discuss how to manage hanger.
🧃What Is Hanger, Anyway?
“Hanger” is a mash-up of “hungry” and “angry”—and it’s real. It’s that irritable, short-tempered feeling that creeps in when your body needs fuel. Babies feel it all the time (cue the wailing), but adults? We tend to mask it with snippy comments or emotional outbursts. Unlike other moods, hanger has one clear fix: food.
Even mellow folks can feel hijacked by hunger. When your brain is laser-focused on finding something to eat, your ability to reason, listen, and stay calm takes a nosedive. Suddenly, a stubbed toe or a spilled coffee feels like the end of the world.
👶Why It Matters for Parents
As caregivers, we’re often so busy tending to others that we forget to feed ourselves. But skipping meals doesn’t just affect your mood—it can impact how you show up for your kids, your partner, and your colleagues.
Here are four simple steps to manage hanger before it derails your day:
1. 🏷️ Label It
Recognize what’s happening. Say it out loud: “I’m hangry.” Naming the emotion helps you take control and move forward.
2. 🧘 Re-Focus
Pause. Breathe. Grab a snack—protein bars like Quest are great to keep in your bag or desk. If people are the trigger, excuse yourself for a quick reset.
3. 📊 Rate the Situation
Ask yourself: “Is this really a crisis?” On a scale of 1–10, it might just be a 2. Putting things in perspective helps you respond with clarity.
4. 📝 Learn from It
Reflect. Did you skip breakfast? Did you go too long between meals? Make a plan to keep snacks handy or set reminders to eat. Your future self will thank you.
💡Final Thought
Hanger isn’t just about food—it’s about self-awareness. As adults, we don’t cry when we’re hungry (well, most of us don’t), but we do need to tune in and take care of ourselves. The better we understand our triggers, the better we can show up for the people who matter most. Hopefully, these tips help you figure out for yourself how to manage hanger.
Christina Castorena, LMFT, is a compassionate therapist with over 20 years of diverse clinical experience. She specializes in providing culturally sensitive, trauma-informed care to LGBTQIA+ individuals, children, and adults across all life stages. Christina is deeply committed to helping clients navigate challenges such as depression, anxiety, trauma, relationship issues, grief, and identity development. Her practice is rooted in evidence-based approaches and a warm, supportive environment where healing and growth can flourish.
Learn more about Christina Castorena’s therapeutic approach and professional background by visiting her About page, LinkedIn profile or her Psychology Today page.
Call Christina today to schedule a free 15 minute phone consultation: +1 (818) 514-5655.