What is Emotional Eating? (And How to Stop It)

Author: Caroline Moran, MS in Nutrition Student

Over time, eating has become much more than just a means of nourishment. Many of us view food as a source of comfort, and begin to turn to it when experiencing strong emotions. This is called "emotional eating", and it often occurs during times of stress, worry, and sadness.

Food is utilized as a tool to mitigate unwanted emotions, acting as a dopamine-driven distraction. The foods consumed during these times tend to be high-fat, high-sugar foods. This activates the brain’s reward system, encouraging us to keep eating as a way to escape our emotions. Over time, emotional eating can lead to weight gain and isolation, which may worsen feelings of stress and sadness. This creates a cycle that can be difficult to break, but not impossible. While emotional eating can quickly become an unwanted habit, we are not powerless against it. The following strategies can help you control your emotional eating and identify the underlying causes that drive it. 

Sit With Your Emotions: Rather than immediately pushing emotions aside, take a few moments to process them. Pay attention to what you’re feeling when you begin eating; are you feeling stressed, anxious, or worried? Understanding what emotions are driving your urge to eat is the first step in preventing emotional eating.

Identify Your Triggers: To cut off emotional eating at its source, it’s important to start by identifying your triggers. Is work, family, or something else making you feel stressed or anxious? Uncomfortable emotions need time to be processed and understood in order for us to deal with them.

Start Another Activity: Think about what you would—or could—be doing if you weren’t eating in these moments. Would you be cleaning, working, reading, or going for a walk? Calling a friend or family member can serve as a helpful distraction as well. Shifting your focus away from food can help you determine whether the desire to eat is stemming from hunger or comfort.

Seek Support: Breaking the habit of emotional eating is rarely a linear process. There may be days with successes and others with setbacks, but working with a professional can help make the process easier. A registered dietitian can provide guidance and support as you navigate your emotions and create healthy coping mechanisms. If you are ready to start this journey or want to learn more about working with a registered dietitian, Branz Nutrition is here to help.