Understanding and Overcoming Emotional Eating

Emotional eating is a challenge faced by many, yet it often goes unnoticed or misunderstood. While food is essential for nourishment, emotional eating involves using food as a coping mechanism to manage feelings such as stress, sadness, boredom, or even happiness.


This blog post will explore the roots of emotional eating, it’s impact, and practical strategies to overcome it.

What is Emotional Eating?

Emotional eating refers to the practice of consuming food in response to emotions rather than physical hunger. It often involves cravings for comfort foods, usually high in sugar, fat, or salt, that provide a temporary sense of relief or pleasure. Unlike eating for sustenance, emotional eating typically happens mindlessly and is not driven by the body’s need for nourishment.

Why Do We Turn to Food for Comfort?

One significant reason is biological. Stress can increase cortisol levels, a hormone that enhances cravings for high-energy foods. Similarly, low serotonin levels, often linked to depression, can make us crave sugary or carb-rich foods that temporarily boost mood. These physiological responses create a strong link between emotions and eating behaviours.


Psychological factors also play a role. Food often serves as a distraction from painful emotions or unresolved issues. For many, emotional eating is tied to habits formed in childhood, such as being rewarded with treats for good behaviour or associating food with comfort and love. This learned behaviour carried into adulthood, creating a pattern of seeking solace in food during difficult times.


Social and environmental influences further reinforce emotional eating. Social gatherings and celebrations frequently associate food with happiness and connection. Additionally, advertisements and media often portray certain foods as sources of comfort, strengthening the emotional connection to eating. These external cues can trigger cravings and lead to emotional eating, even when physical hunger is absent.

Signs of Emotional Eating

Understanding the difference between physical and emotional hunger is key. Here are some common signs of emotional eating:

  • Sudden cravings for specific comfort foods.
  • Eating beyond fullness or in the absence of hunger,
  • Feeling guilt or shame after eating.
  • Using food to cope with emotions rather than addressing the underlying cause.
A cartoon image of a person looking stressed with their hand on their forehead.

The Impact of Emotional Eating

While occasional emotional eating is normal, frequent reliance on food for comfort can lead to:

  • Weight gain or health issues such as diabetes and heart disease.
  • Worsened emotional wellbeing due to feelings of guilt or loss of control.
  • Neglect of healthier coping strategies, which perpetuates the cycle.
A cartoon image of a person resting on a table. They have their head in one of their hands, with their eyes closed and a tear on their cheek.

Strategies to Overcome Emotional Eating

1. Develop Self-Awareness

  • Keep a food/mood journal to identify patterns between emotions and eating habits.
  • Practice the hunger and fullness scale to distinguish between emotional and physical hunger.

2. Build Emotional Coping Skills

  • Practice mindfulness meditation to stay present and reduce impulsive behaviour.
  • Develop alternative coping strategies such as journaling, calling a friend, or engaging in hobbies.

3. Create a Supportive Environment

  • Remove or limit access to trigger foods at home.
  • Surround yourself with supportive people who encourage healthy habits.

4. Practice Mindful Eating

  • Eat slowly and savour your food to increase satisfaction and awareness.
  • Avoid distractions like phones or TV during meals.

5. Address Underlying Issues

  • Seek therapy or life coaching, particularly Cognitive Behavioural Therapy (CBT), to address emotional triggers.
  • Explore group support networks or community programmes for accountability and shared experience.

6. Focus on Nourishing Your Body

  • Choose nutrient-dense foods that promote stable energy levels and better mood regulation.
  • Avoid restrictive dieting, which can intensify emotional cravings.

The Journey to Overcoming Emotional Eating

Overcoming emotional eating is not about perfection, but progress. Be patient with yourself and celebrate small victories. By cultivating self-awareness, developing healthy coping mechanisms, and seeking support when needed, you can break free from the cycle of emotional eating and build a healthier relationship with food.


Emotional eating is common but manageable. It’s a reminder of how intertwined our emotions and eating habits can be. With the right tools and support, you can transform emotional eating from a source of stress into an opportunity for growth and self-care.