Emotional eating is the tendency to overeat when stressed or experiencing negative emotions. This behavior is often associated with a number of issues, including weight gain, depression, binge eating, and other eating disorders.1 Generally, emotional eating is an unhealthy method of coping with difficult feelings like anger, sadness, anxiety, or boredom.2,3
What Is Emotional Eating?
While normal eating habits are driven by someone’s hunger cues, emotional-eating behavior stems mainly from a person’s feelings, mood, or stress levels. Sometimes, emotional eating is also referred to as “stress eating.” Many find that negative emotions are the most common trigger, but positive emotions can also feed into unhealthy eating patterns.4
While some people find that their appetite is suppressed when they’re upset, sad, or stressed, many emotional eaters experience the opposite.2,5 Instead of eating less when feeling emotionally dysregulated, they will overeat to cope with these difficulties.2 It’s also common for people to turn to “comfort foods,” are high in salt, fat, and sugar, as opposed to healthier options.6
Is Emotional Eating a Disorder?
Emotional eating is not a mental-health disorder, but it can be a symptom of one. For example, overeating without being physically hungry can be an indicator of a binge eating disorder.7 Additionally, those living with other eating disorders such as anorexia or bulimia may also adopt this coping mechanism.1,2,5 Moreover, emotional eating is also common among those diagnosed with a mental-health condition like depression. Still, there are many without a diagnosable condition that will struggle with emotional eating.1
Causes of Emotional Eating
While there are different theories about how and why someone may engage in emotional eating, research suggests that the habit is linked to emotional regulation. In other words, emotional eating is less about the relationship between food and one’s feelings, and more about how one copes with those feelings.2,5
A person’s coping styles seem to be a determining factor in their emotional-eating habits. For instance, those who openly process and express their emotions are less likely to experience the urge to emotionally eat, as opposed to those who avoid or suppress them.2,5 In addition, a person with a low emotional awareness will be more inclined to overeat.3
Why Do People Emotionally Eat?
Research has both raised awareness about emotional eating and provided clues that may help people overcome the habit. Despite being linked to poor emotion regulation, emotional eaters may report a variety of reasons for their behavior.5
Triggers for emotional eating may include:
- The need to feel more in control
- Attempting to suppress negative emotions
- Trying to evoke positive emotions
- Lacking control of their actions
- Eating to enhance emotions
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How to Stop Emotional Eating
Emotional eating can leave you feeling uncomfortable, guilty, and bad about yourself, while also contributing to health issues such as obesity. However, there are ways that you can address the behavior either on your own or with professional treatment.8
Here are 10 tips on how to break the connection between food and your feelings:
1. Identify Triggers
When trying to stop the cycle of compulsive or emotional eating, it’s important to know what triggers your urges to overeat. Identifying your daily sources of stress is often a good place to start. Also, think about which emotions usually lead to episodes of emotional eating. For many, stress, sadness, and boredom are common triggers; however, some overeat when they’re happy.4
After determining the causes of your emotional-eating habits, the next step is to identify situations in which triggers occur. If you find yourself overeating when you’re bored, a large amount of free time may be to blame. This can include excessive screentime, spending too much time at home, or open weekends. When you understand what triggers you, you can make a targeted plan to prevent emotional eating.8
2. Be More Intentional Around Triggers
Becoming more self-aware and intentional when you encounter your triggers is key to overcoming emotional eating. It’s often easier to make good choices proactively, instead of relying on sheer willpower when experiencing the urge to overeat. Being more intentional about your eating habits can help break the cycle.
If you often find yourself in the local fast-food drive-through after long days at the office, consider taking an alternative route home to avoid your typical spots. However, when it isn’t possible to avoid a trigger, remain vigilant and self-aware of your actions. For example, try not to multitask or engage in screentime while eating.8
3. Listen to Your Hunger Cues
Physical and emotional hunger are experienced differently. Noticing these differences is only possible when you’re tuned in, centered, and in focus with your body. Throughout your day, periodically note any sensations and feelings you are experiencing internally.
Here are some of the differences between real physical and false emotional hunger cues:8
| Physical Hunger Cues | Emotional Hunger Cues |
|---|---|
| Originate in the stomach area | Can be hard to locate in the body |
| Arises in response to a need for food | Arise in response to strong feelings/stress |
| Usually comes on gradually & slowly | May show up suddenly |
| Develops around meal times | Can come at unexpected times |
| Can be satisfied with a variety of foods | Craves specific foods (i.e sweet or salty) |
| Subsides after eating | Do not always go away after eating |
| Stomach growling & other physical signs | Accompanied by strong urges |
4. Keep a Food Diary
Similar to dissociation, those who emotionally eat tend to ‘zone out’ when eating, leading them to overlook or ignore their sense of fullness.3 A food diary can be an excellent tool for overcoming this habit.8 Tracking and logging your food intake allows you to pay closer attention to what and how much you’re eating. In turn, you’ll be less likely to mindlessly binge. Some prefer to use apps such as My Fitness Pal, while others may choose to keep a written log instead. It’s important to remember that the point of maintaining a food diary is not to obsessively count calories; these tools are meant to increase intentionality around eating habits.
5. Track Your Mood & Get in Touch With Your Feelings
You may not be able to overcome emotional eating just by knowing when, what, and how much you eat. Research shows that those who struggle with emotional eating also experience difficulty with emotional awareness and regulation.2,3 To gain more control of your eating habits, you’ll need to be able to identify and describe your feelings. In this way, you won’t be caught off-guard by strong emotions and give in to the urge to overeat. If you’re not sure where or how to begin practicing this, try starting a mood log. Make an effort to write down how you’re feeling at least 3 times a day.
Be sure to include these in your entries:
- The day and time of your entry
- Your overall mood (e.g., happy, annoyed, bored)
- Any sensations or feelings in your body (e.g., a tightness or heavy feeling in your chest)
- Urges or cravings for food
6. Find Healthy Outlets to Express Your Feelings
Avoiding or suppressing negative emotions can lead to bigger problems later on, as these feelings build up and accumulate over time.3 To prevent this, find healthy outlets in which you can express how you’re feeling. Eventually, these activities can be used to replace your emotional-eating habits.
There are several healthy ways to cope with stress and difficult emotions, including:
- Talking with a loved one
- Seeing a therapist
- Journaling about your feelings
- Writing, music, and other creative activities
- Playing sports or exercising
7. Start a Mindfulness Routine
Mindfulness is the practice of being fully present and aware in a moment, instead of distracted or caught up in your thoughts. This exercise has been shown to improve both a person’s physical and mental health; it can also be used to help someone overcome emotional eating. Mindfulness prevents the dissociative, mindless habit of eating when you’re not really hungry.8 If you’re just starting out, you can try out a meditation app or find meditations online.
You could also try some of the simple meditation techniques below:
- Breath awareness: Take slow, deep breaths. Notice your breath going into your lungs, expanding, and slowly releasing as you exhale. To switch things up, try visualizing breathing in one color and out another.
- Body scan: Bring awareness to one part of your body, starting at the top of your head and down to your toes. Notice any sensations or feelings in each part, and release any tension stored there before moving onto the next.
- Single task: Single Tasking is the practice of doing one thing at a time, and doing so with your full, undivided attention. Exercise this skill by devoting your full awareness to and maintaining focus on a certain task.
8. Try Intuitive Eating
Intuitive eating is a popular practice among patients in treatment for an eating disorder. It’s a mindful eating practice that helps change your relationship with food and eat in ways that are more intentional. Intuitive eating teaches you to rely on your body to determine what and how much to eat, as well as when to stop eating.9 Because of this, you can learn how to enjoy food, without feeling controlled by it.
To begin practicing intuitive eating, try these steps:9
- Eat when you are hungry and stop when you are full
- Eat what your body wants and what makes it feel good
- Use food to nourish your body and provide physical energy
- Don’t limit or restrict foods or food groups
- Reject strict diets and diet culture
- Eat slowly
9. Limit Unhealthy Options
Emotional eaters are more likely to turn to foods that are unhealthy when they are stressed. These habits can trigger feel-good chemicals like dopamine to be released in the brain. This in turn makes certain foods harder to stop eating, even when you’re full. Eating too much can also leave you feeling uncomfortable, sluggish, and drained. For these reasons, it’s a good idea to limit unhealthy food options when trying to stop emotional eating. Get rid of and stop buying junk foods. Instead, opt for nutritious snacks and meals that are more balanced, and easier to have in moderation.8
10. Think Differently About Food
Emotional eaters may tie their eating habits to feelings associated with a particular situation or circumstance, some of which can make overcoming their behavior harder. This is why it may be necessary to create new associations with your food. For example, instead of thinking about food through an emotional lens, try focusing on its nutritional properties, how it looks, and how it affects your body.
Here are some ways to shift the way you think about food:9
- Thinking of food as energy and assessing what provides the best, cleanest form of energy, as opposed to ones that leave you feeling tired or drained
- Thinking of food as vitamins and nutrients that sustain different organs in your body; focus on eating more nutrient-dense superfoods.
Therapy for Emotional Eating
Therapy can help a person make lasting changes to their eating habits by showing them healthy coping mechanisms to replace their urges to overeat or binge when stressed. In therapy, clients are supported as they identify their triggers, process their feelings, and adopt new coping skills. Moreover, therapists can also diagnose and address underlying issues like depression, anxiety, or other mental health conditions that sometimes co-occur with emotional eating.
Choosing a therapist who specializes in eating disorders can be especially beneficial in this case. Utilizing an online therapist directory is a great tool, as it allows users to filter results by location, insurance, and areas of practice.
In addition to therapy, some may also benefit from support groups like Overeaters Anonymous or Food Addicts Anonymous, where they can relate to and receive encouragement from others experiencing similar struggles..
Final Thoughts
If you tend to overeat when you’re stressed, upset, or sad, you may struggle with emotional eating. You may turn to unhealthy foods for the short-term comfort they provide, despite their negative impacts on your physical and mental health in the long-term. When paired with therapy, practices like mindfulness, intuitive eating, and other healthier coping skills can help you regain control over your eating patterns.1,2,5,8
For Further Reading
- Foodaddicts.org
- Disordered Eating – Centre for Clinical Interventions
- 10 Principles of Intuitive Eating – The Original Intuitive Eating Pros
- Food Addiction – Choosing Therapy
Emotional Eating Infographics
