Emotional eating is the act of using food in response to negative emotions a person is experiencing. People emotionally eat to make themselves feel better. Unfortunately, the short term soothing people get from emotional eating can eventually lead to weight gain, obesity and health problems. The good news is that emotional eating can be stopped once you are able to identify what causes you to use food as an emotional crutch and by bringing some positive behavioural changes into your life.
Reasons emotional eating occurs
Experiencing any negative emotion can cause a person to use food as a way to make themselves feel better. Some people emotionally eat as a general coping mechanism but often the main reasons you are likely to emotionally eat is triggered by…
• Stressful life situations
• Anxiousness or panic
• Depression or feelings of sadness
• Feelings of anger
• Feelings of being emotionally overwhelmed
• Feelings of boredom
• Feelings of emptiness inside
Learning to recognise emotional hunger
The first step to overcoming emotional eating is to recognise the difference between emotional hunger and physical hunger. Physical hunger is a feeling that is present in the stomach and your tummy may make noises when it’s empty. It also comes on gradually, unlike emotional hunger. When you are physically hungry you don’t mind what you eat and feel contented afterwards. Below are other indications you are experiencing emotional hunger and not physical hunger:
• You are craving certain comfort foods
• Even after eating you do not feel full or content
• You eat comfort foods until you are really uncomfortable and feel stuffed
• After you have eaten for the comfort you might experience feelings of guilt or shame
Introduce healthy lifestyle habits
One of the easiest ways to help overcome emotional eating is to find alternative activities to do when you are experiencing negative emotions. Making lifestyle changes only requires a bit of effort and getting yourself into healthier habits. For example, consider:
• Going for a bike ride
• Taking the dog for a walk
• Watching a comedy show or film
• Confide in a good friend and talk about your feelings
Practise mindful eating
Changing the way you eat can also help. Mindful eating involves enjoying eating at that moment and savouring your food. Do not eat while you are watching TV or using your phone. Sit at the table and pay attention only to the food on your plate. Enjoy every mouthful and identify the flavours and texture of your meal.
Get the support of a psychologistÂ
Sometimes you might need the support of a therapist to help you make positive lifestyle changes and to help you cope with your stress levels. When talking things through with a psychologist you will learn other coping techniques instead of emotional eating to help you through difficult periods in your life.
