Emotional eating is a common struggle many people face, often turning to food as a way to cope with stress, anxiety, sadness, or even boredom. Instead of eating out of hunger, emotional eating involves using food as a source of comfort which can lead to overeating and unhealthy food choices. This cycle can be difficult to break, especially when food provides temporary relief from overwhelming emotions. However, recognizing the pattern is the first step toward gaining control and developing healthier habits!
Overcoming emotional eating requires a combination of mindfulness, emotional awareness, and practical strategies. By understanding the emotional triggers behind your cravings and finding alternative ways to address them, you can build a healthier relationship with food. In this blog, we will explore six effective strategies to help you break free from emotional eating, regain control of your eating habits, and foster a more balanced and mindful approach to food.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is emotional eating?
Emotional eating is the practice of using food as a way to cope with emotions rather than eating to satisfy physical hunger. This behavior typically occurs when people turn to food to manage feelings such as stress, anxiety, sadness, or boredom. Unlike eating out of genuine hunger, emotional eating involves seeking comfort or relief through food which can often lead to overeating or indulging in unhealthy food choices, like sugary snacks or high-fat comfort foods. The desire for food is driven by emotional needs rather than the body’s physical requirement for nutrients.
The key difference between emotional hunger and physical hunger is that emotional hunger comes on suddenly and is often associated with specific cravings, usually for comfort foods. In contrast, physical hunger builds gradually and can be satisfied with a variety of foods. Emotional eating may also result in eating even after you are full, as it is not about nourishing the body but rather about temporarily numbing emotions. This cycle of eating to cope with emotions can become ingrained, leading to a habitual pattern of using food as a form of emotional relief.
When you are emotionally eating, you may feel:
Temporary relief
Urgency
Pleasure or indulgence
Frustration
Guilt or shame
Ongoing confusion
Cycle of emotions
Low self-worth (Read our blog “Do You Understand Your Self-Esteem?”)
While emotional eating may provide temporary comfort, it doesn’t address the underlying emotions and can lead to negative consequences like excessive weight gain, unhealthy eating patterns, and feelings of guilt or shame. Over time, this behavior can affect both physical and mental health as emotional eaters may develop an unhealthy relationship with food and become more disconnected from their body’s true hunger cues. Addressing emotional eating involves becoming more aware of emotional triggers and developing healthier coping strategies to manage emotions without relying on food.
What are the triggers for emotional eating?
The causes of emotional eating are complex and multifaceted, often rooted in both psychological and environmental factors. One of the primary triggers for emotional eating is stress which can cause people to seek comfort in food as a way to temporarily relieve tension or anxiety.
When you experience high levels of stress, your body produces cortisol, a hormone that can increase appetite, especially for foods that are high in sugar and fat. This can lead you to turn to food as a coping mechanism as eating provides a temporary sense of relief or distraction from stressors.
In addition to stress, negative emotions such as sadness, loneliness, or depression can drive you to emotionally eat. These emotions often lead to feelings of emptiness or a desire to feel better and food may seem like an easy way to self-soothe. Comfort foods, such as ice cream, chips, or chocolate, are often high in sugar or fat, which can trigger the release of chemicals in the brain, like dopamine, that produce a temporary feeling of pleasure. For some people, emotional eating becomes a way to cope with emotional pain or to fill a void when they feel disconnected or isolated.
Boredom is another common cause of emotional eating. When you feel unoccupied or unstimulated, you may turn to food as a way to pass time or alleviate feelings of restlessness. This is often linked to a lack of other activities or coping strategies to manage free time. Similarly, habitual behaviors can also play a role; people may emotionally eat because they have developed a routine of doing so when certain emotions arise, such as watching TV and snacking during times of stress or sadness.
Cultural factors and social influences can also contribute. In many cultures, food is used to celebrate or comfort which may reinforce the idea of using food to deal with emotional situations. Furthermore, some people may have learned from childhood that food is a way to cope with or reward themselves during difficult times, leading to the continuation of these behaviors into adulthood. For example, let us say that every time you made the honor roll in school, your parents took you to go get ice cream. Now, you may equate food as a reward for doing well in a certain area of life.
Lastly, trauma or unresolved emotional issues can contribute to emotional eating. People who have experienced abuse, neglect, or other traumatic events may develop patterns of emotional eating as a means of coping with the aftermath of these experiences. Food provides temporary relief from the emotional pain associated with these issues. Over time, these coping mechanisms can become deeply ingrained, making it harder to break the cycle of emotional eating. Understanding these underlying causes is key to addressing emotional eating and developing healthier coping strategies.
If you struggle with emotional eating, please know that you are not alone. Research from the American Psychological Association reveals that 27% of adults eat to manage stress.
How can I tell if I am emotionally eating?
Recognizing whether you are emotionally eating can be tricky because it often happens subconsciously or out of habit, but there are certain signs that can help you identify this behavior. For more information on habit-building, check out our blog “4 Ways To Build A Habit That Sticks.”
One key indicator is eating when you are not physically hungry. If you find yourself eating even though you do not have the typical signs of hunger, like a growling stomach or low energy, it may be a strong signal that emotions are driving your desire to eat. Emotional hunger tends to come on suddenly, with a strong craving for specific foods, often comfort foods like sweets, salty snacks, or fast food, which are typically associated with emotional relief.
Another way to tell if you are emotionally eating is by noticing how you feel before and after eating. Emotional eating often follows a pattern where you eat to deal with feelings, such as stress, anxiety, sadness, or boredom. If you notice that you tend to eat when you are feeling upset or anxious, this could be a sign that you are using food as a coping mechanism. Afterward, you may feel guilty, ashamed, or regretful which is another indicator that your eating was driven more by emotions than by physical hunger. This sense of emotional discomfort after eating is a common feature of emotional eating.
You can also assess your eating habits by examining whether you eat large quantities of food quickly or without paying attention to portion sizes. Emotional eating often leads to mindless or binge eating, where you consume more food than usual in a short amount of time, without truly enjoying or savoring it. Check out our blog “How To Stop Binge Eating: CBT Can Help” for some guidance and support.
Emotional eating is not about the food itself but rather about seeking relief from emotional distress. Additionally, if you feel a strong attachment to specific foods when experiencing particular emotions, such as always craving chocolate when stressed or ice cream when sad, it is a sign that food is serving as an emotional crutch. Finally, if food is used as a way to numb or distract from difficult emotions, rather than to nourish your body, this is a clear indication that emotional eating may be at play.
If you believe you may be struggling with emotional eating, ask yourself the following questions:
Am I eating even though I am not physically hungry?
Am I craving specific foods (e.g., sweets or salty snacks) instead of a well-balanced meal?
How do I feel emotionally before I start eating?
How do I feel after eating?
Am I eating too quickly or too mindlessly without paying attention to portion sizes?
Do I eat to numb or distract myself from negative emotions?
Do I eat to reward myself or cope with a specific emotion, like eating to feel better after a bad day?
How to Beat Emotional Eating
Overcoming emotional eating can be challenging but, with the right strategies and mindset, it is possible to break free from this cycle and develop a healthier relationship with food.
Here are 6 effective ways to overcome emotional eating:
1. Identify Emotional Triggers
Emotional eating often happens in response to specific feelings like stress, anxiety, or sadness, which can drive a person to seek comfort in food. By identifying what triggers your emotional eating, you can begin to break the automatic response. One way to do this is to keep a food and emotion journal where you log what you eat and how you feel before and after eating. This will help you spot patterns and recognize when you are eating out of emotion rather than hunger. For more information, read our blog “Is Journaling Good for Your Mental Health?”.
For example, if you find that you consistently eat when you feel stressed at work, you can address stress more directly, perhaps by managing workload or practicing relaxation techniques, rather than using food as a coping mechanism. Being mindful of these triggers will empower you to make more intentional, healthy decisions instead of relying on food for emotional relief. Check out our blog “Everything You Need to Know About Stress Management Therapy.”
2. Practice Mindful Eating
Mindful eating involves paying full attention to the eating experience which helps you tune into your body's natural hunger and fullness cues. It can be easy to eat on autopilot, especially when you are emotionally triggered, but practicing mindfulness during meals can prevent overeating. Start by eliminating distractions like TV or smartphones, and focus on the sensory aspects of your food—the texture, taste, and smell. Slow down your eating, take smaller bites, and chew thoroughly. This not only helps you enjoy your food more but also gives your brain enough time to register fullness which reduces the likelihood of overeating. Mindful eating also teaches you to distinguish between emotional hunger (when you eat for comfort) and physical hunger (when your body actually needs nutrients), allowing you to make healthier choices in the process.
To learn more about mindfulness, read our blog “5 Ways to Start Practicing Mindfulness.”
3. Develop Healthy Coping Mechanisms
One of the most effective ways to break the cycle of emotional eating is by developing new coping mechanisms for managing stress and negative emotions. When you feel the urge to turn to food for comfort, take a moment to pause and assess your emotional state.
Instead of reaching for food, try engaging in activities that help you relax and reset your emotional state. Exercise, for example, is a great way to release built-up tension and stress while boosting your mood with endorphins. Read our blog “5 Ways Exercise Benefits Your Mental Health” to learn more.
Mindfulness practices like meditation, deep breathing, or yoga can also help reduce emotional distress and improve your mental clarity.
Additionally, journaling can serve as a valuable emotional outlet. Expressing your thoughts and feelings on paper can be a healthy way to process emotions rather than turning to food as a temporary distraction.
4. Create a Balanced Eating Routine
A well-balanced eating routine can help you avoid the temptation to eat emotionally. When you skip meals or do not eat regularly, your blood sugar drops which can trigger cravings and make you more susceptible to emotional eating. Regular, balanced meals throughout the day—containing protein, healthy fats, and fiber—help keep your energy levels stable and prevent hunger-driven cravings. Eating every few hours and including healthy snacks (like fruit, nuts, or veggies) can also prevent you from feeling overly hungry and turning to food as an emotional crutch. Having a structured routine can also help you develop better habits and be less prone to emotional snacking.
5. Find Support
Overcoming emotional eating can be difficult to do alone, and finding a support system is crucial for long-term success. Talking to someone you trust, such as a friend, family member, or therapist at Anchor Therapy can help you process emotions and discuss your struggles without turning to food. A therapist can guide you through understanding the underlying emotional issues and help you develop healthier coping strategies.
If you are comfortable, you can also join support groups or online communities where others are working through similar challenges. Group therapy or professional counseling can provide insight into why you eat emotionally and offer tools to help you change your behavior. Feeling understood and supported can also reduce feelings of shame or isolation which can make it easier to focus on positive changes.
6. Be Compassionate with Yourself
Self-compassion is essential when working through emotional eating. It is normal to have setbacks on your journey, so it is important to be patient with yourself and not beat yourself up if you slip into old patterns. If you emotionally eat, do not shame yourself—acknowledge it, reflect on why it happened, and use it as an opportunity to learn.
Change takes time and breaking deeply ingrained habits requires persistence and kindness toward yourself. Self-compassion also involves taking small steps and celebrating progress rather than expecting perfection. Rather than focusing on what you did “wrong,” reflect on the improvements you have made and how you are working toward healthier habits. Building a positive and forgiving relationship with yourself helps reduce the guilt often associated with emotional eating and supports overall emotional well-being.
Here are some affirmations you can say to help you on your journey to overcome emotional eating:
I am in control of my emotions, and I can actively choose healthier ways to cope.
I listen to my body’s signals and eat when I am physically hungry.
I honor my body by nourishing it with balanced meals.
I deserve to take care of myself.
I am worthy of love and respect.
I choose foods that nourish and energize me.
I have the power to break free from emotional eating.
Read our blog “Do Affirmations Really Work?”.
Incorporating these six strategies can help you break free from emotional eating and establish healthier, more balanced habits! With practice, self-awareness, and professional support, you can develop more sustainable ways to manage your emotions and foster a healthier relationship with food. For more information, check out our blog “Cultivating Good Mental Health for Intuitive Eating.”
Overcoming emotional eating is a journey that requires patience, self-awareness, and the right strategies. By identifying your triggers, practicing mindful eating, and finding healthier ways to cope with emotions, you can break free from the cycle of emotional eating.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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