Don’t eat in response to your emotions: How to avoid Emotional Eating

Food plays a central role in so many aspects of our lives. It’s part of our celebrations, and sharing meals with others helps us bond. Because of this, it’s natural to form an emotional connection to food. Many people also turn to food for comfort when dealing with strong or difficult emotions.

Emotional eating often happens automatically. The more food is used to cope, the stronger the habit becomes. Eating triggers the release of dopamine, a brain chemical that makes us feel good. We also establish routines around food, so if you often eat when stressed, you may instinctively reach for food at the first sign of stress without thinking about it. Additionally, food is everywhere, and constant exposure to food-related images and messages can heighten your desire to eat.

Emotional hunger vs. Physical hunger

It’s easy to confuse emotional hunger with physical hunger, but there are important differences. Emotional hunger tends to feel urgent and is closely linked to your emotions, while physical hunger comes on more gradually and relates to the time since your last meal.

Are you an emotional eater?

Almost anything can trigger a desire to eat. Common external reasons for emotional eating may include: work stress, financial worries, health issues, relationship struggles. Overall, difficult emotions may lead to a feeling of emptiness or an emotional void. Also, people who follow restrictive diets or have a history of dieting are more likely to emotionally eat.

It is important to observe yourself and pay attention to your eating patterns and the people or events that make you want to overeat.

You may ask yourself: 

• Do I eat more or differently when I’m experiencing certain emotions (e.g., stress, sadness, happiness, frustration)?
• Are there specific events, people, or situations that seem to trigger my desire to eat?
• When I overeat, is it usually during a specific time of day or week?
• How do I feel emotionally after I eat when I wasn’t hungry to begin with?

Common causes of emotional eating

• Stress: Cortisol increases cravings for salty, sweet, and fried foods—comfort foods that provide a quick boost of energy and satisfaction. The more stress you experience without managing it, the more likely you are to rely on food for emotional comfort.
• Stuffing emotions: Food can serve as a temporary way to suppress or ‘bury’ uncomfortable emotions such as anger, fear, sadness, anxiety, loneliness, resentment, or shame. By eating, you may momentarily distract yourself from the difficult feelings you’d prefer to avoid.
• Boredom or feelings of emptiness: You may feel unfulfilled and empty, using food as a way to pass the time and keep yourself occupied. In that moment, eating provides a sense of fullness and temporarily distracts you from deeper feelings of purposelessness or dissatisfaction with your life
• Childhood habits: Reflecting on childhood food memories can reveal how deeply they influence our eating habits later in life. For example, maybe your parents had a tradition of making pancakes together on Saturday mornings, or perhaps they would pack your favorite snack for school field trips. These simple, yet meaningful rituals may have created lasting associations with comfort and happiness.
• Social influences: It’s easy to overeat just because food is available or because others around you are eating. You might also find yourself eating more in social settings due to nervousness. In some cases, your family or friends may encourage overeating, and it feels simpler to follow along with the group.

Break the chain: Adopt healthy lifestyle habits

Healthy habits like exercise, sleep, and relaxation can help you manage tough times without turning to emotional eating.

• Prioritize daily exercise. Physical activity boosts both your mood and energy while also being an effective way to reduce stress. Developing an exercise routine is often easier than it seems.
• Aim for 8 hours of sleep each night. When you’re sleep-deprived, your body craves sugary foods for a quick energy boost. Adequate rest helps control appetite and reduces cravings.
• Set aside time for relaxation. Give yourself at least 30 minutes a day to unwind and relax. This is your time to step away from responsibilities and recharge.
• Stay connected with others. Close relationships and social activities are essential. Spending time with positive people can buffer the effects of stress.
• Practice mindful eating. Eating while distracted, like watching TV or using your phone, can prevent you from truly enjoying your meal. Being more mindful allows you to focus on the food and its flavors, helping prevent overeating.
• Pause before giving in to a craving. Can you delay eating for five minutes, or even just one minute? Rather than telling yourself not to give in, simply wait.
• Use this time to check in with how you’re feeling emotionally. Even if you end up eating, you’ll gain insight into the reasons behind it, which can help you make a different choice next time. 

Search for alternatives to emotional eating

When emotional eating strikes, there are plenty of healthier alternatives to try. If you’re feeling depressed or lonely, reach out to a friend who lifts your spirits, spend time with a pet, or look at a favorite photo or memento that brings you comfort. For anxiety, burn off some of that nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a quick walk. If you’re exhausted, pamper yourself with a hot cup of tea, a relaxing bath, or cozy up with a warm blanket and scented candles. And if boredom is the issue, dive into an engaging activity like reading a good book, watching a comedy, exploring nature, or indulging in a hobby you love, whether it’s playing an instrument, woodworking, or shooting hoops.

Overall, by developing awareness of your emotional triggers and implementing alternative strategies, you can create a more balanced relationship with food and enhance your overall emotional health