Breaking Free from Emotional Eating

You’re not alone. Emotional eating serves a function at times when you need soothing. Learn strategies for breaking free from emotional eating.

What Is Emotional Eating?

Emotional eating—the tendency to consume food in response to feelings rather than hunger—affects millions of people worldwide. Emotional eating can sabotage health goals and perpetuate cycles of guilt and shame. Fortunately, breaking free from emotional eating is possible with clinically proven strategies grounded in psychology, nutrition, and self-care.

Emotional eating is not a lack of willpower; rather it is a learned and well-practiced mechanism for managing emotions.  Among the most common emotions that drive emotional eating are boredom, sadness, loneliness, frustration - even happiness can drive eating to reward and settle the body’s regulation system.   The comfort derived from food, especially higher-sugar and higher-fat options, triggers the brain’s reward system, creating a sense of relief and calm – albeit a short lived one in relative terms. Unfortunately, this short-term solution often leads to long-term consequences not the least of which are significant emotional distress, shame and hopelessness about ever finding balance with food and weight.

“Comfort Food” Is Real: It’s Chemistry

From a neurobiological perspective, food – especially tasty foods with higher fat and sugar content - trigger the release of both dopamine and serotonin in the brain.  Dopamine and serotonin are "feel-good" neurotransmitters that create a wave of pleasure and calm.  This effect is highly reinforcing to the habit of emotional eating.  We learn that it works well to soothe emotions with food.  Unfortunately, over time, repeated reliance on this behavior can alter brain chemistry, strengthening the association between food and emotional relief and potentially leading to a regular pattern of using food for non-nutritive purposes.

Common Triggers to Emotional Eating

Common triggers of emotional eating are diverse and often deeply ingrained in our habits and environment.  Stress is one of the most significant contributors to emotional eating patterns.  Chronic stress elevates cortisol levels, a hormone that is known to increase cravings for high-sugar and high-fat foods. Beyond the physiological pull, the reality is that when life feels overwhelming, we can expect that eating will be pleasurable, soothing, numbing and all -together a reliable “quick fix.”   The food and associated buzz feel good in the moment but as a primary strategy for managing stress, using food is not sustainable.

Boredom is another common trigger.  Eating can be a way to get through feelings of restlessness or a lack of stimulation. Food becomes a source of comfort, distraction, or entertainment when you’re feeling bored but not physically hungry.  Folks who are familiar with emotional eating often refer to the over-eating on food as a method of “numbing out.”  The process can be absorbing and transporting: selecting the food, preparing it and then consuming it can sometimes be a process that feels trancelike or disconnected to reality for a little while.  Often people read, scroll or watch tv while eating; these distractions are pleasurable, relaxing and further enhance the experience of escape.

Emotional discomfort such as sadness, anxiety, or loneliness often drives individuals to seek solace in food. The act of eating, particularly comfort foods, can temporarily suppress or mask these negative emotions, offering a fleeting sense of control or relief.  And then of course, there are a whole host of positive, happy feelings that can drive emotional eating.  Some people just notice that when the body is activated with any emotion – positive or negative – food functions to settle and stabilize.  We also often use food to celebrate; it’s not uncommon in moments of celebration to eat mindlessly and with freedom which can result in feeling overly full and uncomfortable.

Strategies to break free from Emotional eating

1.Cultivate Awareness

Breaking free from emotional eating begins with awareness. Try reflecting on your eating patterns and ask yourself:

• Do I eat when I’m not hungry?

• Do I use food to reward myself or cope with negative emotions?

• Do I feel guilt or shame after eating?

Tracking your eating habits in a journal or using an app can help identify emotional triggers and patterns.

 2. Practice Mindful Eating

Mindful eating involves paying attention to your hunger cues, savoring each bite, and recognizing when you feel satisfied. Studies show that mindfulness can reduce binge eating and improve emotional regulation. We eat mindfully when we:

·      Eliminate distractions while eating (e.g., turn off the TV or put away the phone).

·      Chew slowly and focus on the taste, texture, and aroma of the food.

·      Check in with ourselves about how we’re feeling physically and emotionally.

3. Develop Alternative Coping Mechanisms

Instead of turning to food, it’s important to cultivate alternative ways to manage emotions.  We’ve created a list of 16 soothing and transporting activities to engage if you need to soothe or calm yourself.  They include easily accessible actions like self-soothing through touch/sound/smell, breathing exercises, self- talk and visualization. 

 

4. Decrease Vulnerability to Emotional Eating

By establishing a balanced routine, you can reduce your vulnerability to overeating.  Consistently eating every 3-4 hours, engaging in regular exercise, and prioritizing sleep are proven methods for reducing emotional eating.  When we create a mindful eating environment, with balanced meals and minimal distractions, we are most capable of tuning into the body's hunger cues, making it easier to break the cycle of emotional eating.

Break Free one step at a time

Breaking free from emotional eating requires patience, self-awareness, and a willingness to try new strategies. By addressing the underlying emotional triggers, building healthier habits, and seeking support, you can create a sustainable and positive relationship with food. Remember, every step you take brings you closer to achieving balance and emotional well-being.

When to Seek Professional Help

If emotional eating feels overwhelming or is affecting your physical or mental health, consider seeking professional support. Registered dietitians, therapists, or psychologists specializing in eating behaviors can provide tailored interventions to help you regain control.