Learn how to stop emotional eating when you're sad with expert-backed tips, tried-and-true methods, and tools for being more aware. Why...
Learn how to stop emotional eating when you're sad with expert-backed tips, tried-and-true methods, and tools for being more aware.
Why do people eat when they're emotional?
Have you ever reached for a snack even though you weren't hungry? Maybe you were bored, sad, or stressed? You're not the only one. People often don't understand emotional eating, which is when we eat because of our feelings instead of hunger.
The American Psychological Association says that 38% of adults say they eat too much or eat unhealthy foods when they are stressed. Sadly, eating when you're sad doesn't help the problem; in fact, it often makes you feel guilty, gain weight, and get stuck in a cycle that's hard to break.
But the good news is that there are ways to get out of the cycle that work. You can take back control of your eating habits and try to start taking care of your body for the right reasons by being aware of what you're doing, making small changes, and using emotional tools.
What is emotional eating?
What it means and the most important signs
When you eat because of how you feel instead of because you're hungry, that's called emotional eating. It's fine to eat for consolation from time to time, but if you do it too often, it might become a bad habit.
Some common triggers are
- Stress at work, money, or relationships
- Not having a purpose and being bored
- Feeling sad or alone
- Fear or worry
- Tiredness or exhaustion
Emotional hunger is different from physical hunger because it comes on suddenly and makes you want to eat foods that are high in sugar or fat.
The Cycle of Emotional Eating: How It Starts and Gets Out of Control?
Many times, the cycle of emotional eating starts when you feel bad. Stress can build up, for instance, after a long day at work. You might reach for snacks instead of resting or going for a walk to relax.
Then there is a brief sense of relief—dopamine from the food makes you feel good for a short time. But soon after that, shame, guilt, or physical discomfort creeps in, which makes the emotional distress that made them eat more worse.
This is what the cycle looks like:
- Making someone feel something, like stress or sadness
- Wanting comfort food
- Eating to calm down
- Relief for a short time
- Feeling guilty or sorry
- Low returns on emotions
Also, the longer this cycle goes on, the more deeply it becomes ingrained. That's why it is important. The first step to getting control back is to be aware.
Information Based on Research
There are a lot of studies that look at why it's so hard to stop eating when you're feeling bad. For instance, a study published in the journal Appetite found that people who were more emotionally reactive were more likely to eat when they were stressed or feeling bad.
People who eat when they're upset also have a harder time managing how they feel. They might not know how to deal with things, especially if they were taught to hide their feelings instead of talking about them.
What Brain Chemistry Does
Eating foods with a lot of sugar, salt, or fat makes your brain release dopamine and serotonin, which are chemicals that make you feel good. This will make your brain connect food with relief, which makes emotional cravings stronger.
How to Find Your Triggers
You can't change your habits until you know what makes you eat when you're sad.
Keep a Food-Mood Journal
Try to keep track of your meals, snacks, mood, time, and hunger levels for a week. For instance:
- Time: 8:30 p.m.
- Food: Chips and chocolate are on the menu.
- Feeling anxious after an argument
- Level of hunger: Not hungry
This helps you find emotional patterns that are linked to your eating.
Common patterns of emotional eating
- Bingeing at night after a long day
- Eating snacks while working under stress
- Wanting things when you're bored or alone
- Eating after hearing bad news
You can come up with different ways to react once you know why you feel that way.
Good Ways to Break the Cycle
1. Eat with awareness
Being mindful can change how you think about food. Mindful eating means being fully present while you eat, paying attention to how the food tastes, smells, and feels, and eating slowly without distractions.
Advice:
- Try not to eat in front of screens.
- It's better to take your time chewing and enjoy each bite.
- Consider you are genuinely hungry
Also, being aware of what you're eating helps you catch emotional urges before they take over.
2. Look for ways to express your feelings
Instead of eating, find healthy ways to deal with your feelings. Rather than eating to deal with your feelings, try these: Writing down your feelings
- It's good to get in touch with a friend
- Try to do breathing exercises.
- Take some time for a walk or run.
- Listening to music that calms you down
- Make your own art, drawing, or painting
But keep in mind trying to ignore your feelings will only worsen them. Dealing with feelings directly lessens the need to eat in order to feel better.
What happened to me?
I am actually not suffering with emotional eating, but I have a problem with the opposite side when I am too sad or stressed. I could not eat anything. This behavior also made my body so weak; I felt sick physically and emotionally. So now I try to overcome this, and the good news is that after a long period of hard work, I am learning to manage it without causing any health problems.
How do I manage with it? Even if I eat poorly, I always try to eat a small meal with proper nutrition. This strategy truly helps me to stay healthy when I face such a difficulty.
3. Make a routine that works for you
A stable routine helps your relationship with food in addition to being aware of your feelings. Not eating or avoiding meals can make you eat more later, especially when you're feeling emotional.
How to Help Your Body:
Eat meals that are always the same and well-balanced.
- Try to add healthy fats, protein, and fiber.
- Drink water all day long.
- Sleep for 7 to 9 hours every night.
People often think they are hungry when they are actually dehydrated or not getting enough sleep.
4. Make sure the food is safe
What you keep around to eat is important. When emotional triggers hit, it's easier to grab what's close by. So, it's a good idea to keep healthy foods on hand and limit ultra-processed comfort foods.
Instead, fill your kitchen with:
- Seeds and nuts
- Fruits and vegetables that are fresh
- Grains as a whole
- Yoghurt from Greece
It's fine to enjoy treats, but they shouldn't be your main way of dealing with stress.
5. Get Help from a Professional
You're not weak if you can't stop eating when you're upset. You're just human. It's a strong sign to ask for support.
Choices for help:
- You can modify the way you eat with the aid of a registered dietician
- Counsellors or therapists for emotional support
- Groups for support (in person or online)
- Apps like Noom, BetterHelp, or Recovery Record
Cognitive Behavioral Therapy (CBT) and other therapy techniques have also been shown to help change emotional and eating habits.
Long-Term Healing: Accept Progress Over Perfection
It takes time to stop eating when you're feeling bad. In fact, expecting things to be perfect will only make you angry. Instead, focus on making progress, not being perfect.
For instance, if you stopped before eating and thought about why, that's progress. That's a win if you write in your diary instead of eating when you're sad. Every step counts.
Look at mistakes as chances to learn. But they don't mean failure. Take something from each one and move on
- What made me enraged?
- What did I say?
- What should I do next time?
This method of reflection encourages growth instead of shame.
End note: Take back control of your choices.
Emotional eating may seem like a trap, but you have the power to break free. You can reconnect with what your body really needs and learn healthier ways to deal with your feelings if you are aware and intentional and get help.
It's fine to enjoy food, but it shouldn't be your only source of comfort. You can start your journey to becoming the person who eats in peace, feels all of their emotions, and lives freely today.
Call to Action:
Having trouble with eating when you're upset? Go through the tips above, leave a comment about your experience, and don't forget to like the article if it helped you. Let's help each other along the way to better habits!
Questions and Answers About Emotional Eating
Is binge eating the same as emotional eating?
No, but they are connected. Emotional eating is when you eat because of your feelings, and binge eating disorder is a medical condition where you eat a lot of food and feel like you can't control yourself.
Is it possible to completely get rid of emotional eating?
Awareness, coping strategies, and sometimes therapy can help a lot. But for many people, it's normal to eat when they're feeling down.
What foods should you stay away from when you're emotionally eating?
Foods that are very processed and have a lot of sugar, salt, or fat often keep the cycle going. Instead, choose whole, balanced foods that help keep your mood stable.
What should I tell someone I care about who eats when they're sad?
Be understanding. Use "I" statements, don't judge, and tell them to ask for help if they need it. You may say I’ve noticed you’ve been a little stressed out lately. How can I help?
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