Emotional eating isn’t just about food….it’s about feelings. Eating ice cream at night or an endless bag of chips during a stressful day is not always caused by physical hunger. It is often a response to emotional distress, a way to calm, distract or even punish. But why do we turn to food when our hearts ache, not our stomachs?
Emotional eating is the act of consuming food in response to emotion rather than hunger. These foods are usually high in sugar, fat or carbohydrates. Feelings can range from stress and sadness to boredom and loneliness. Unlike physical hunger, which develops gradually and is satisfied with any food, emotional hunger comes on suddenly and requires specific comfort foods.
There are common emotional triggers and psychological patterns that lead to emotional eating. Stress and cortisol overload are major contributors. When we are stressed, our bodies release cortisol, a hormone that increases appetite and cravings for fatty and sugary foods. It is a survival mechanism. However, in modern life, it often leads to overeating. Comfort and nostalgia are associated with certain foods with memories. Examples might be mac and cheese from childhood or cookies baked by a loved one. Eating them can restore feelings of safety or warmth.
Emotional eating can be a distraction from pain. It can act as a numbing agent. Instead of dealing with anxiety, sadness, or anger, we distract ourselves by eating. It is a temporary escape from discomfort. Emotional eating can be rewarding and self-regulating. Many people use food as a reward. Have you ever said to yourself, “I had a rough day, I deserve it”? It becomes a way of self-regulation when there are no other coping mechanisms or it feels too difficult. Additionally, boredom and lack of motivation can encourage emotional eating. When life feels dull or uninteresting, eating can be a quick treat. It fills the void.
Emotional eating often leads to guilt, shame, and regret, which can lead to emotional distress and overeating. This creates a vicious cycle that includes:
- An emotional trigger (stress, sadness, etc.)
- Eating for comfort
- temporary relief
- Guilt or shame
- Emotional problems return
- Repeat
Understanding the “why” is the first step towards change. There are suggestions for strategies for change. Practice mindful eating. Pay attention to hunger cues, emotional states, and the sensory experience of eating. Emotional awareness helps. Instead of repressing them, communicate or talk about your feelings. There are alternative coping mechanisms such as walking, meditating, calling a friend or engaging in hobbies when emotions are high. Self-compassion also goes a long way. Replace judgment with kindness. Emotional eating does not make you weak, it makes you human.
Emotional eating is not a failure of willpower. Something deeper is going on beneath the surface and the alarm is sounding. Listen to that signal. Then one can heal not only one’s relationship with food, but with oneself.
Exploring the effects of emotional eating among university students: A review of the literature
Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. He holds a PhD in Health and Human Performance, an MA in Physical Education and Health Sciences, and is a NASM Certified Trainer and Educator. She is also a professional natural bodybuilder, fitness model, wellness coach and AFAA group instructor. He also has 6 books on Amazon.
