Understanding the Roots of Emotional Eating

Emotional eating is a phenomenon many people experience but often don’t fully understand. Have you ever reached for a tub of ice cream after a tough day or found yourself munching on chips while watching TV, not because you’re hungry but because you’re stressed or bored? If so, you might be familiar with emotional eating. Knowing what emotional eating is and why it happens can help you take steps to manage it effectively.

What Is Emotional Eating? 

Emotional eating is the practice of consuming large quantities of food — usually comfort or junk foods — in response to feelings instead of hunger. It’s a way to suppress or soothe negative emotions such as stress, anger, fear, boredom, sadness and loneliness. However, emotional eating doesn’t solve emotional problems. In fact, it usually makes you feel worse in the long run. After eating, not only does the original emotional issue remain, but you may also feel guilty about overeating.

Emotional eating triggers

Understanding what triggers emotional eating is crucial to addressing the habit. Common triggers include:

• Stress: When stress is chronic, as it so often is in today’s fast-paced world, your body produces high levels of the stress hormone, cortisol. This can trigger cravings for salty, sweet and fried foods — foods that give you a burst of energy and pleasure.
• Emotions: Eating can be a way to temporarily silence or “stuff down” uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment and shame.
• Boredom or feelings of emptiness: Eating can fill the void and create a false sense of fullness and temporary wholeness.
• Childhood habits: Think back to your childhood. Were you given treats for good behavior or comforted with food when you were upset? These habits can carry over into adulthood.
• Social influences: Getting together with others for a meal is a great way to relieve stress, but it can also lead to overeating. It’s easy to overindulge simply because the food is there, or because everyone else is eating.

Why is emotional eating harmful?

While occasionally turning to comfort food isn’t necessarily a problem, relying on food as your primary emotional coping mechanism can lead to health issues. Emotional eating often leads to eating too much, especially high-calorie, sugary and fatty foods. This can contribute to problems such as weight gain, obesity and associated health issues like diabetes and heart disease. Furthermore, emotional eating can also lead to feelings of guilt and shame, creating a vicious cycle of eating to feel better and then feeling bad about overeating.

Breaking Free from Emotional Eating

The good news is that you can take steps to regain control over emotional eating and maintain a healthy relationship with food.

Recognize emotional eating patterns

The first step to overcoming emotional eating is awareness. Keep a food diary to track what you eat, when you eat and what you’re feeling when you eat. This can help you recognize patterns and triggers in your eating habits.

Find alternatives to emotional eating

It’s important to find other ways to cope with your emotions. Here are some ideas for what to do instead of emotional eating:

• Stress relief: Try yoga, meditation or deep breathing exercises.
• Social support: Reach out to friends or family members for support.
• Physical activity: Go for a walk, run or engage in another form of exercise.
• Hobbies: Engage in an activity you enjoy, such as reading, knitting or painting.

Practice mindful eating

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. It means being aware of the colors, smells, flavors and textures of your food. When you practice mindful eating, you’re more likely to enjoy your food and recognize when you’re full.

Professional help

If you’ve tried these strategies and still can’t control emotional eating, consider seeking professional help. A therapist can help you understand your emotional triggers and develop new coping strategies.

How to Stop Emotional Eating

Stopping emotional eating involves changing your relationship with food and your emotions. Here’s a step-by-step guide to help you on your journey:

1. Identify your triggers: Understand what emotions or situations lead you to eat emotionally.
2. Create a plan: Develop strategies for dealing with your triggers, whether it’s through exercise, talking to a friend or practicing mindfulness.
3. Practice self-compassion: Be kind to yourself. Acknowledge that everyone has emotional eating episodes and that it’s okay to slip up.
4. Set realistic goals: Don’t expect to change your habits overnight. Set small, achievable goals and gradually work your way up to larger ones.

Enjoy a Healthy, Balanced Life

Understanding the roots of emotional eating is the first step towards breaking free from its grasp. By recognizing your triggers and developing healthier coping mechanisms, you can start to form a better relationship with food and your emotions. Remember, it’s a journey and it’s okay to ask for help along the way. With patience and perseverance, you can overcome emotional eating and enjoy a healthier, more balanced life.

For many people, healthy eating and an active lifestyle are not enough to lose weight. Manatee Weight Loss Center provides multiple bariatric procedures, seminars and support groups to help you achieve your weight-loss goals. Call 941-254-4957 to start your weight-loss journey.