The first time I was introduced to the term “emotional eating” was during my internship, when L., my supervisor, suggested that it would be a good topic to discuss in a group therapy session. The focus was on the differences between physical and emotional eating, a distinction that many people, myself included, often overlook. As I learned more about the concept, I realized that emotional eating was something I had personally experienced without fully understanding it. I knew the habit of reaching for food when I was stressed or upset, but I didn’t know there was a term for it, nor did I understand the underlying reasons why we turn to food for comfort.

Emotional eating, often referred to as “stress eating” or “comfort eating,” is the habit of turning to food for emotional comfort rather than eating to satisfy physical hunger. It’s a common coping mechanism that people use during times of stress, boredom, sadness, or even happiness. While an occasional indulgence might seem harmless, emotional eating can turn into a cycle that negatively impacts both physical and mental health.

At its core, emotional eating occurs when people use food to cope with feelings instead of addressing the emotions directly. Stress is one of the most common triggers for emotional eating. When people experience chronic stress, their bodies release cortisol, a hormone that increases appetite, especially for sugary and fatty “comfort” foods. This can create a powerful association between stress and food consumption, making it easy to reach for snacks during challenging times (Adam & Epel, 2007). Another factor that drives emotional eating is boredom or loneliness. When life feels empty or uninteresting, food can offer a temporary sense of pleasure or distraction, filling an emotional void that’s difficult to address otherwise.

Emotional distress, such as sadness, anger, or anxiety, can also lead to emotional eating. These emotions often feel overwhelming, and eating can provide momentary relief. Foods high in sugar, in particular, release dopamine, the “feel-good” neurotransmitter, which creates a strong link between emotional comfort and eating (Adam & Epel, 2007). This connection is further reinforced by childhood habits, where many people develop emotional eating patterns early in life. For instance, if parents rewarded good behavior or soothed bad days with sweets or treats, this association between food and emotions may persist into adulthood. Additionally, emotions aren’t always negative triggers for emotional eating. People also eat during celebrations, associating food with happiness and reward. Over time, this intertwining of food and emotions can reinforce the cycle of emotional eating (Van Strien, 2018).

Recognizing when you are caught in the cycle of emotional eating can be challenging, as it often feels automatic. However, there are several key signs that can help you identify emotional eating. Emotional hunger, for example, often comes on suddenly and urgently, whereas physical hunger is more gradual. If you feel a strong urge to eat “right now,” especially for specific comfort foods, it might be a sign of emotional hunger. Unlike physical hunger, which can be satisfied with a variety of foods, emotional hunger tends to crave specific items like sweets, chips, or pizza—foods that deliver a fast rush of pleasure (Tan & Chow, 2014).

Another indicator of emotional eating is reaching for food when your body doesn’t actually need it. If you find yourself eating after a full meal or when you’re not hungry, it’s likely that emotions, rather than physical hunger, are driving your eating habits. Emotional eating also often happens mindlessly—while watching TV, working, or scrolling through social media. You may consume large amounts of food without even realizing it, further distancing food from physical need. Lastly, emotional eating is frequently followed by feelings of guilt, shame, or regret. These negative emotions can reinforce the cycle, leading to more emotional distress and, in turn, more emotional eating (Van Strien, 2018).

Research into emotional eating reveals fascinating insights into how our brains and bodies respond to food. Emotional eating affects brain chemistry, as high-calorie and sugary foods trigger the release of dopamine, producing feelings of pleasure and satisfaction. This reward system is similar to the effects of drugs and alcohol, which explains why emotional eating can become a compulsive habit (Adam & Epel, 2007). Additionally, studies suggest that women are more likely than men to engage in emotional eating. This may be partly due to cultural conditioning, which teaches women to internalize emotions and seek comfort in food (Tan & Chow, 2014).

Another interesting aspect of emotional eating is its link to dieting. Emotional eating is often closely associated with restrictive dieting, as people who deprive themselves of certain foods may become more vulnerable to emotional triggers (Van Strien, 2018). This connection helps explain why many diets fail—emotional eating kicks in as a response to the emotional and psychological strain of restriction. However, it’s important to note that while emotional eating can lead to weight gain, weight isn’t always a clear sign of emotional eating. Many people maintain normal or even lower weight but still have an unhealthy relationship with food tied to emotions (Van Strien, 2018).

Tips for Dealing with Emotional Eating

• Identify Your Triggers: One of the first steps in overcoming emotional eating is identifying your triggers. Start by keeping a food journal where you record not just what you eat, but also how you’re feeling before and after meals. This can help you see patterns between your emotions and eating habits.
• Practice Mindful Eating: Mindful eating means being fully present during your meals. Eat slowly, savor the flavors, and listen to your body’s hunger cues. By practicing mindfulness, you can become more aware of when you’re eating emotionally versus when you’re eating for physical hunger.
• Find Alternative Coping Mechanisms: Instead of turning to food when you’re feeling emotional, try alternative coping mechanisms like going for a walk, practicing yoga, journaling, or talking to a friend. The goal is to deal with the emotion itself rather than using food as a temporary fix.
• Don’t Deprive Yourself: Sometimes, emotional eating can be fueled by the restrictive nature of dieting. If you constantly deny yourself certain foods, you may feel deprived, which can lead to binge eating during emotional moments. Instead of following strict diets, aim for balanced and moderate eating habits.
• Get Professional Help: If emotional eating feels overwhelming or uncontrollable, seeking professional help from a therapist or clinical psychologist can make a big difference. Cognitive-behavioral therapy (CBT) is often used to help people change unhealthy eating patterns and develop better emotional regulation strategies.
• Exercise Regularly: Physical activity is a powerful stress-reliever and mood booster. Incorporating regular exercise into your routine can reduce stress levels, making you less likely to turn to food for comfort.
• Be Kind to Yourself: Lastly, don’t beat yourself up if you fall into emotional eating from time to time. It’s a natural response to stress, and recovery is not about perfection but progress. Practice self-compassion and remind yourself that change takes time.

Emotional eating is a common challenge, but it doesn’t have to control your life. By becoming more mindful of your eating habits, identifying emotional triggers, and developing healthier ways to cope with stress, you can break free from the emotional eating cycle. It’s important to note that this post is not a substitute for professional advice from a therapist or dietitian. If you are experiencing issues with your weight or believe that emotional eating is affecting your health, it is advisable to consult with a therapist, as the issue may have underlying psychological components that need to be addressed.

References

Adam, T. C., & Epel, E. S. (2007). Stress, eating, and the reward system. Physiology & Behavior, 91(4), 449-458.

Tan, C. C., & Chow, C. M. (2014). Stress and emotional eating: The mediating role of eating dysregulation. Personality and Individual Differences, 66, 1-6.

Van Strien, T. (2018). Causes of emotional eating and matched treatment of obesity. Current Diabetes Reports, 18(6), 1-8.