You’ve seen it in movies: the girl gets dumped and eats a tub of ice cream while crying. Someone accuses the overweight character of “eating their feelings.” But emotional eating isn’t just a plot point in Hollywood. Emotional eating is using food to calm or distract from emotions like stress, sadness, and pain. When someone is emotionally eating, they’re not doing it as a response to hunger. While it can be a normal behavior to engage in occasionally, it can become problematic if you start developing the habit of eating as a response to emotional triggers. Learning the signs and causes of emotional eating can help you have a healthier relationship with food.

Emotional eating can be triggered by a wide range of emotions, including sadness, loneliness, anger, happiness, and even boredom. Sometimes people use food as a way to celebrate or reward themselves when they’re feeling good. Eating also gives you something to do, which distracts from being bored.

Signs of emotional eating

Responding to emotions with food: If you find yourself reaching for food when you’re feeling stressed, anxious, sad, or even happy, it may be a sign of emotional eating.
Mindless eating: Emotional eating often involves mindless consumption of food. You might not even be fully aware of what (or how much) you’re eating because you’re focused on soothing your emotions rather than enjoying the meal. You may also eat beyond the point of physical fullness.
Craving specific foods: You might be feeling cravings for specific comfort foods, such as ice cream, chocolate, or chips. These foods are typically high in fats, sugar, and salt, which can release dopamine. Because they feel good to eat, you’re replacing bad feelings with food.
Feelings of guilt or shame: After an episode of emotional eating, you might feel ashamed or guilty about your lack of self-control. This can create a vicious cycle where you turn to food again to cope with such negative emotions.

Causes of emotional eating

Feeling stressed

Stress and anxiety are some of the most common triggers for emotional eating. Worrying about work, money, your health, or your relationship could be fueling stress eating. When you’re stressed, your body releases hormones that can increase your appetite and cravings for high-calorie comfort foods. Eating can distract you from whatever’s stressful and give you a brief sense of relief.

Feeling intense emotions (or boredom!)

Emotional eating can be triggered by a wide range of emotions, including sadness, loneliness, anger, happiness, and even boredom. Sometimes people use food as a way to celebrate or reward themselves when they’re feeling good. Eating also gives you something to do, which distracts from being bored.

Lack of coping skills

Emotional eating can be a way of dealing with difficult emotions if you lack healthier coping mechanisms. Instead of addressing the underlying emotional issues, you may turn to food as a quick fix.

Social pressures

Emotional eating can also become ingrained after long-term family and cultural habits. Social gatherings, family traditions, and cultural norms often revolve around food, making it a convenient way to soothe bad feelings and connect with other people.

How to Begin Changing Your Eating Habits

Try mindful eating

Rethink how you’re eating and be more present. Savor each bite, eat slowly, and pay attention to the flavors and textures of your food. This can help you become more attuned to your body’s natural hunger cues and choose healthier options.

Learn healthier coping skills

Practice identifying your emotions and finding better ways to cope with them. Journaling, talking to a friend, or engaging in relaxing activities like meditation or deep breathing can help you manage big feelings without turning to food.

Talk to a therapist

If emotional eating has become a chronic issue that’s affecting your well-being, consider seeking help from a mental health professional. They can help you address whatever underlying emotional issues are driving your eating behavior and give strategies for dealing with stress in a healthy way.

To learn more about how therapy can curb your emotional eating, please reach out to us for eating disorder therapy.

Signs & Causes Of Emotional Eating