Kuchisabishii – “Lonely Mouth”

 

Kuchisabishii, or “lonely mouths,” is a term that has found its place in the language and culture of Japan, describing the phenomenon of eating not from hunger, but from the need to fill an emotional void or simply from boredom or loneliness. Contrary to the term's origin, it is not a concept limited exclusively to the borders of the Land of the Rising Sun; it resonates with the experiences of people all over the world who seek comfort in eating. Those who regularly train at the gym surely know the feeling when one transitions from mass gain to reduction, and hunger begins to be their constant companion, even though actual hunger should only occur once or twice a day. The problem is that we are hungry not only because the body wants to eat. Sometimes it’s the mind that is hungry.

 

Kuchisabishii is particularly connected not only with moments of personal sadness or isolation but also with the broadly understood culture of work, consumerism, and the constant search for satisfaction. In Japanese culture, known for its care for balance and harmony, the term seems to be a reminder that the search for balance between body and soul is an ongoing process, not something that can be achieved once and forgotten.

 

Ikigai Manga Dive is certainly not a portal that gives advice on nutrition. Nor will we write in this article about what to eat, when to eat, and how much to eat. But it doesn’t hurt to reflect on what Japanese culture (known for one of the healthiest dietary habits, which, by the way, are an important factor in why Japanese people live so long) tells us about the “HOW” to eat.

 

We will not propose a diet here. But perhaps someone will find certain “tricks” that they can add to their diet. “Tricks” aimed at feeding not the body, but the mind, so it doesn’t call “eat” when there’s no need to eat at all.

 

 

 

Meaning and Etymology of "Kuchisabishii"

 

The term "kuchisabishii" consists of two Japanese kanji: 口 (kuchi), meaning "mouth," and 寂しい (sabishii), translating as "lonely." Therefore, "kuchisabishii" literally means "lonely mouths" and is used to describe the feeling of eating for reasons other than physical hunger, such as boredom, seeking emotional comfort, loneliness, or stress. It’s an interesting concept because it directly relates to a phenomenon that, on one hand, we all know, but which does not have a clear-cut term in most languages, and thus often escapes our awareness.

 

The history and origin of the term "kuchisabishii" are not precisely documented, and the term seems to be a relatively new addition to the Japanese emotional lexicon. This may result from society's growing openness to discussions about mental health and emotional well-being, where eating as a way of coping with emotions becomes more recognizable. Although it’s difficult to determine the exact moment when the term was first used, its increasing popularity on social media and in literature on mental health suggests that the phenomenon has gained significance in recent decades, especially in the context of rapidly changing lifestyles and a growing sense of isolation in society.

 

In Japan, where great importance is attached to work and productivity, often at the expense of personal life and leisure time, "kuchisabishii" may reflect the search for an escape from daily routine and stress. Moreover, Japanese culture places a strong emphasis on harmony and balance, both in the external world and internally, which may explain the pursuit of finding comfort in eating as a form of self-care and coping with difficult emotions. Contemporary discussions about "kuchisabishii" also extend to a global view of mental health, reflecting the universal need to understand and accept the emotional aspects of our relationship with food.

 

 

 

Kuchisabishii in Japanese Culture

 

Japanese culture, with its particular attention to harmony, balance, and subtlety, finds in "kuchisabishii" a reflection of the deeply rooted relationship between eating and emotions. At the same time, around the world, the approach to eating often goes beyond simple hunger satisfaction, serving as an opportunity to celebrate community, express gratitude for nature's gifts, and nurture emotional and physical well-being. In this context, "kuchisabishii" emerges as a phenomenon that highlights the emotional aspects of food consumption, beyond its biological functions.

 

An example of how "kuchisabishii" fits into the daily lives of the Japanese is its presence in the country's culinary tradition. We can encounter this term during traditional Japanese meals, such as kaiseki ryori – multi-course meals that are more a form of art than a way to satisfy hunger. The chef may offer a "pre-appetizer" specifically to satisfy "kuchisabishii," not so much filling the stomach but indulging the senses and preparing the palate for the main dishes. This shows an understanding that eating serves not only physical but also emotional fulfillment.

 

The snacking culture in the world, as well as in Japan, with its wealth of flavors and forms, from colorful Kit Kats to unusual chip varieties, is another example of how "kuchisabishii" manifests in daily life. Japanese people have a wide range of snacks at their disposal, which may be a way to cope with "kuchisabishii," offering a small escape from daily life through a moment of culinary pleasure. This phenomenon indicates how eating can serve as a form of non-verbal communication and an expression of personal emotions.

 

 

 

Psychological Foundations of Kuchisabishii

 

Numerous studies have been conducted on the psychological and biological aspects of "kuchisabishii," though not always using this specific term. Researchers have delved into the reasons why people reach for food not out of hunger, but for other reasons such as stress, boredom, or loneliness - "kuchisabishii."

 

 

Genetic Foundations

Research into genetics indicates that certain genes may influence the tendency towards "kuchisabishii." Scientists like Dr. Nicole Avena have identified so-called "snack genes" that may cause some individuals to struggle with feeling full because their brain registers satiety signals differently. These individuals may be more prone to overeating because their body does not send strong enough signals that they have had enough.

 

 

The Impact of Stress and Isolation

Psychological studies have shown that stress and isolation significantly impact eating habits, which can lead to "kuchisabishii." One study conducted by researchers from the University of California demonstrated that individuals under stress are more likely to reach for food high in sugar and fat, which can be a form of self-medication.

 

This study was conducted by a group of scientists led by Dr. Elissa Epel from the University of California, San Francisco (UCSF), and published in the journal "Psychoneuroendocrinology" in 2004.

 

The study focused on the relationship between stress and the consumption of food high in sugar and fat. As part of the study, Dr. Epel and her team examined a group of women, monitoring their cortisol levels (the stress hormone) and their eating habits in response to stress. The results showed that women with higher cortisol levels had a stronger tendency to choose and consume foods rich in sugars and fats, suggesting a "self-medication" mechanism through eating as a way to cope with stress.

 

 

Overall Assessment

The long-term effects of "kuchisabishii" on well-being and mental health are complex. On one hand, eating can temporarily improve mood and provide a sense of comfort; on the other hand, it can lead to feelings of guilt, shame, and negative body changes, which may, in turn, worsen mental health. Studies suggest that "kuchisabishii" more often has a negative impact on overall well-being, and it is better to find healthy ways to cope with stress and emotions instead of relying solely on eating as a form of relief.

 

 

 

Japanese Ways of Dealing with Kuchisabishii

 

Ikigai Manga Dive is not a portal specializing in diets and healthy nutrition, and it is as far from giving nutritional advice as possible. Nevertheless, below, out of curiosity about Japanese culture rather than to find practical dietary advice, let's look at Japanese rules that can help combat the negative consequences of kuchisabishii.

 

Typically Japanese methods of dealing with "kuchisabishii" often rely on deeply rooted cultural traditions and philosophy, which promote harmony between body and mind and healthy relationships with food. Here are some examples:

 

 

Ichiju-sansai (一汁三菜)

Balanced Meal: The traditional Japanese way of serving meals, consisting of one soup (ichiju) and three side dishes (sansai) to the main component, usually rice. This method promotes moderation and variety, encouraging eating smaller portions but a greater variety of nutrients, which can help reduce the impulse to "kuchisabishii".

 

As we remember from psychological experiments, smaller packaging, but in a greater quantity and variety, can "convince" our mind that we have eaten more than we actually have. Conversely, if we have only one type of food, even in a larger quantity, to subjectively feel full, we need to eat more. Therefore, the Ichiju-sansai principle can be very helpful here.

 

 

Hara hachi bu (腹八分目)

Eating to 80% Fullness: This Confucian command, popular in Japanese culture, recommends stopping eating when feeling 80% full, which helps avoid overeating and encourages listening to the body's signals.

 

From other experiments, we know that the mind often only sends a signal that the body has received as much food as it needs after some time. If we eat until we feel full, then, due to this delay, we eat more than necessary. Hence the hara hachi bu principle can be helpful in this case.

 

 

Kaiseki Ryori (懐石料理)

The Art of Japanese Meal: Kaiseki is a refined form of Japanese meal consisting of many small dishes served in a specific order. Kaiseki emphasizes the seasonality of ingredients, the aesthetics of serving, and the mindful experiencing of eating, which can help reduce "mouth hunger" (kuchisabishii) through a very large variety despite the small amounts of calories provided.

 

 

Tea Ceremony (茶道 Sadō or 茶の湯 Chanoyu)

Meditation through Tea: The Japanese tea brewing and drinking ceremony is a form of meditation that requires focus, calm, and mindfulness. Regularly practicing sadō can help reduce stress and control impulses related to "kuchisabishii," teaching patience and moderation.

 

 

 

Minimalism and Zen

 

Simplicity and Focus: The Japanese philosophy of minimalism and Zen emphasizes simplicity, focus, and nurturing a deep gratitude for the present moment. In the context of eating, this could mean reducing processed foods, focusing on simple but nutritious meals, and appreciating the process of preparing and consuming food as a form of meditation.

 

By implementing these methods in daily life, not only can one cope with "kuchisabishii," but also deepen understanding of one's own eating habits and improve overall well-being. Of course, it's always easier said than done, but that's a topic for another discussion.

 

 

 

What Can Be Learned from the Japanese About Fighting Kuchisabishii

 

We know that Japanese cuisine is one of the healthier ones, which obviously affects not only the low percentage of obese people in Japanese society but also the average lifespan (one of the longest in the world). Japanese culinary culture offers a unique approach to eating that can serve as an inspiration in dealing with "kuchisabishii." Here are a few Japanese dietary strategies and practical techniques that help minimize eating out of boredom or for emotional comfort:

 

Omakase (お任せ – to entrust): This tradition involves leaving the choice of dishes served in the hands of the chef, teaching trust and acceptance of what life brings. It can be applied at home, preparing meals from whatever is currently in the fridge, learning to find joy in simplicity and surprise. What does it give? At least, it prevents food wastage, and we eat on average less (by reducing supplies in the fridge we reduce the size of our dishes, that's just how it is).

 

Miso Shiru de no Satori (みそ汁での悟り – awakening with miso soup): Starting the day with a bowl of miso or another light soup can not only satisfy the first hunger but also induce a state of mindfulness. Focusing on the taste, temperature, and aroma of the soup can help direct thoughts away from eating out of boredom. It is a particular kind of mindfulness, where we try to fully comprehend our surroundings, the taste of the dish, incoming sounds, our emotional and mental state. It is essentially a form of meditation and cultivating mono no aware. A frequent motif in Japanese culture, especially paired with miso soup, whose taste is exceptionally exquisite and rich in the eyes of the Japanese (tasting miso can be compared to European wine tasting).

 

Kaiseki (懐石): Kaiseki, a traditional Japanese meal consisting of many small dishes, encourages celebrating diversity and paying attention to the distinct flavors of products. Preparing smaller, varied, and aesthetically presented dishes can increase satisfaction with eating and help avoid excessive consumption.

 

Utilizing Seaweed in the Diet: Seaweeds like nori, wakame, or kombu are rich in minerals and can add depth to dishes without the need to add large amounts of salt or fat. Adding seaweed to salads, soups, or as wrapping for small portions of rice can satisfy the need for crunching, while being a healthy alternative. In essence, salt is hardly used in Korean and Japanese kitchens – its role is replaced by either seaweed or soy/sesame sauce.

 

Using Small Bowls and Plates: Serving meals on small plates can help control portions. The visual impression of a full plate, even if it's smaller, can influence the perception of food quantity and increase the feeling of satiety. It may seem funny, but more than once, the science of the human mind called psychology has proven that such "tricks" indeed work on us.

Introducing these small, practical techniques into daily life can not only help fight "kuchisabishii" but also enrich the diet with new flavors and experiences, promoting healthier eating habits.

 

 

 

The Depth of Flavor

 

Kuchisabishii, considered through the prism of both individual experiences and cultural traditions, unveils the richness of the relationship between food and emotions. There are plenty of ways to eat healthily, types of diets, indications of what to eat, and what not. Whatever we decide on, it's worth in our diet to take care not only of what, when, and how much we eat, but also – how we eat it. Japanese culture, with its emphasis on harmony, ephemerality, and aesthetics, reminds us that every meal can be an opportunity for reflection and mindfulness. And such an approach turns out to be the best medicine for kuchisabishii.

 

Perhaps implementing even one of these methods will make someone more emotionally satisfied with the meal. And such satisfaction is not insignificant – we will be more "emotionally full," kuchisabishii won't come after us and won't force us to eat beyond what our body needs. Funny, but it seems that's how it works.

 

 

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