Understanding Emotional Eating: Breaking the Cycle Between Food and Feelings
- bonnychow88
- Dec 17, 2024
- 3 min read
Emotional eating is a common behaviour where people use food to cope with their emotions rather than to satisfy physical hunger. While many of us occasionally reach for comfort foods during stressful times, emotional eating becomes problematic when it's a primary coping mechanism for dealing with feelings [1].
What Is Emotional Eating?
Emotional eating occurs when we turn to food for reasons other than physical hunger. Instead of eating to fuel our bodies, we eat in response to emotional triggers such as stress, anxiety, sadness, boredom, or even happiness. Unlike physical hunger, which develops gradually and can be satisfied with any food, emotional hunger often comes on suddenly and typically craves specific comfort foods [1, 2].
Key Signs of Emotional Eating
You eat in response to feelings rather than hunger
Cravings for specific comfort foods, usually high in calories, sugar, or fat
Eating beyond the point of fullness
Feeling guilty or ashamed after eating
Difficulty distinguishing between emotional and physical hunger
Using food as a reward or to celebrate
The Science Behind Emotional Eating
Research has shown that certain foods, particularly those high in sugar and fat, can temporarily boost mood-elevating chemicals in our brains, such as Serotonin and Dopamine, as well as create an opioid-like effect [3, 4]. This creates a temporary feeling of pleasure or relief, which can lead to a cycle of using food to manage emotions. However, these effects are short-lived and often followed by feelings of guilt and shame, creating a destructive pattern.
Breaking Free: Strategies to Overcome Emotional Eating
1. Develop Emotional Awareness
Start keeping a food-mood diary to identify patterns between your emotional states and eating habits. Note what you eat, when you eat, how hungry you were, and what you were feeling at the time. This awareness is the first step toward making changes.
2. Create a Toolbox of Alternative Coping Strategies
Develop healthy alternatives to manage emotions:
Practice deep breathing exercises or meditation
Take a walk or exercise
Call a friend or family member
Engage in a hobby or creative activity
Write in a journal
Take a relaxing bath
Listen to music or practice mindfulness
3. Practice Mindful Eating
Mindful eating involves:
Eating slowly and without distractions
Paying attention to hunger and fullness cues
Noticing the taste, texture, and smell of food
Choosing foods that make you feel good physically
Taking time to appreciate your meals
4. Build a Support System
Don't hesitate to reach out for help:
Share your struggles with trusted friends or family
Join support groups focused on healthy eating
Consider working with a mental health professional
Consult with an Accredited Practising Dietitian specialising in Mental Health for personalised guidance
5. Create Structure Around Meals
Studies have shown that establishing regular eating patterns can help reduce emotional eating behaviours:
Establish regular meal times
Plan meals in advance
Keep healthy snacks readily available
Avoid skipping meals, which can lead to overeating later
The Path Forward
Remember that overcoming emotional eating is a journey, not a destination. Be patient and compassionate with yourself as you work to develop a healthier relationship with food. Small, consistent changes often lead to the most sustainable results.
If emotional eating is significantly impacting your life, consider seeking professional help. A health professional specialising in nutrition and mental health can help you develop personalised strategies and address underlying emotional issues that may be contributing to the behaviour.
Looking for personalised 1:1 support? Book a consultation with Bonny today
References
[1] Frayn, M., & Knäuper, B. (2018). Emotional eating and weight in adults: a review. Current Psychology, 37, 924-933.
[2] Evers, C., Marijn Stok, F., & de Ridder, D. T. (2010). Feeding your feelings: Emotion regulation strategies and emotional eating. Personality and social psychology bulletin, 36(6), 792-804.
[3] van Galen, K. A., Ter Horst, K. W., & Serlie, M. J. (2021). Serotonin, food intake, and obesity. Obesity Reviews, 22(7), e13210.
[4] Yanovski, S. (2003). Sugar and fat: cravings and aversions. The Journal of nutrition, 133(3), 835S-837S.
