If you’ve ever sought comfort in a carton of ice cream after a bad breakup or planned a birthday celebration around cake, ice cream, and little treats, you’re familiar with the association between emotions and eating — often called emotional eating. But what is emotional eating?
When emotional eating becomes a regular habit that feels out of control, however, it can be problematic to your mental and physical health, possibly leading to overeating, unintentional weight gain, and further stress.
If you’re concerned about emotional eating habits, you’re in the right place. We’ve outlined potential causes of emotional eating and 5 things you can do to help get your eating back on track.
What is Emotional Eating?
Emotional eating refers to consuming food in response to feelings rather than physical hunger. It’s often triggered by emotions like stress, boredom, sadness, loneliness, or even joy.
Unlike eating to satisfy hunger, emotional eating is used as a coping mechanism to deal with negative or positive emotions, which can lead to overeating and, sometimes, unwanted weight gain. This behavior can create a cycle where emotional eating leads to negative feelings about yourself, causing further emotional eating.
Emotional Eating Causes
Emotional eating is complex and personal. It’s often a result of the following factors:
- Psychologically, many people turn to food to manage negative emotions such as stress, anxiety, depression, or loneliness, seeking comfort and distraction from problems.
- Environmental factors play a role, like having easy access to high-calorie, palatable foods that can make it tempting to eat for reasons other than hunger.
- Biologically, stress can trigger the release of cortisol, a hormone that increases appetite and cravings for sugary and fatty foods.
- Habits we formed during childhood, often without knowing it, such as being rewarded with treats, can continue as we grow into adults
Together, these factors create a cycle where food becomes a primary coping mechanism for dealing with emotions, leading to emotional eating.
5 Tips to Overcome Emotional Eating
Addressing emotional eating typically involves recognizing emotional triggers, finding alternative coping strategies, and sometimes seeking professional help to manage emotions in a healthier way.
#1 Identify Triggers
Everyone has different triggers that can set them up for emotional eating. Perhaps it’s a stressful relationship, your work environment, certain interactions with people, or a financial hardship. Not sure what yours are? Keep a food diary to track what you eat and when. Note any emotions you’re experiencing at the time. This can help you identify patterns and triggers for your emotional eating.
#2 Find Alternatives
Once you identify your emotional eating triggers, you can start working to replace eating with healthier coping mechanisms in response to them. This could include activities like taking a walk, practicing deep breathing exercises, talking to a friend, or engaging in a hobby you enjoy.
#3 Practice Mindful Eating
Mindful eating is about increasing awareness of your food and body while eating. This takes practice as the cultural norm is to be distracted when we’re eating (or talking on the phone, walking around the office, driving our cars, etc.). Pay attention to your eating habits and listen to your body. Eat slowly, savor each bite, and stop when you feel full. You might even try placing your fork on the table between bites. This helps you distinguish between physical hunger and emotional cravings.
RELATED: 5 Powerful Reasons to Practice Mindful Eating For Better Health
#4 Manage Stress
Stress management is a great practice regardless of whether you’re struggling with emotional eating. Develop stress-management techniques such as yoga, meditation, taking nature walks, listening to calming music, or doing artwork that you enjoy. Reducing stress can decrease the urge to turn to food for comfort and is just good for your overall well-being.
#5 Seek Support
We were never meant to do everything on our own, especially when it comes to things that are disrupting our mental health and quality of life. Don’t hesitate to seek support from a therapist, support group, or a dietitian who specializes in emotional eating. Professional guidance can provide personalized strategies and support to help you manage your emotions and eating habits effectively.
For personalized 1:1 nutrition coaching that’s covered by insurance, consider working with a FitOn Care Registered Dietitian. Easily schedule one-on-one care on your time, anywhere, and start working on your goals. Check your eligibility and schedule with an RD.
The Bottom Line
We’ve all engaged in some form of emotional eating at one time or another. It’s normal to find some comfort in food, whether it’s sadness, anger, loneliness, boredom, or even celebration. If emotional eating feels like a habit that’s gotten out of control, consider how you can implement some of the tips above.
