Have you ever experienced moments when stress, boredom or even loneliness leads you to reach for comfort food even when you’re not actually hungry?
Emotional eating is eating to escape, numb, change or amplify feelings. While food may provide some temporary relief, the emotional satisfaction is usually short-lived and ongoing emotional eating can cause weight gain among other challenges. The good news is that there are ways to manage emotional eating and improve one’s relationship with food.
Emotional eating is not a lack of willpower. In fact, emotional eating is deeply rooted in both our biology and psychology. Eating lights up the reward system in the brain related to pleasure, motivation and positive experiences. Both negative and positive emotions can trigger emotional eating. Ultimately, reaching for food in times of heightened emotion can become a habit.
In times of stress and anxiety, cortisol, a stress hormone that stimulates appetite, is released. The rise in cortisol causes the brain to crave high-fat and high-sugar foods. This happens because food has the ability to trigger the release of dopamine, the “feel-good” neurotransmitter. Turning to food for temporary emotional relief can result in unhealthy eating patterns, which are reinforced by poor coping skills and brain wiring.
According to numerous studies, some people may be more prone to emotional eating, including women, individuals with weight concerns, unhealthy eating behaviors and psychological distress and depressive symptoms.
Emotional eating can be tied to learned behaviors. Food can become a coping mechanism, whether it’s through childhood associations or cultural influences where food is linked to comfort or celebration, for example. This can make it difficult to distinguish between physical hunger and emotional hunger, leading to overeating when feelings are overwhelming.
Here are some strategies to help manage emotional eating:
Practice Mindful EatingOne of the best ways to break the cycle of emotional eating is by practicing mindful eating habits. Mindful eating includes slowing down and paying attention to the sensory experience of eating, like the taste, texture and smell of food. It helps you tune in to whether you’re truly hungry or eating to soothe emotions. This simple practice can promote more conscious food choices.
Manage Your StressEmotional eating is often a response to stress. Finding healthier ways to manage stress can reduce the urge to turn to food for comfort. Regular physical activity, meditation, social support or even getting outdoors for a short break can help reduce cortisol levels and improve mood, making it easier to resist emotional cravings.
Get in Touch with Your EmotionsTap into tools and resources such as journaling, emotional eating workbooks and speaking with a therapist to help identify emotional triggers and patterns while building coping skills. Once you recognize the feelings driving your food choices, you can start addressing the root causes, like feeling stressed or overwhelmed. Finding non-food-related ways to cope, such as engaging in a hobby, talking to a friend or practicing deep breathing, can offer lasting relief.
Have Healthy Foods on HandUnfortunately, poor eating habits can cause feelings of shame and guilt, which only worsen the emotional eating cycle. Keep nutrient-dense foods like fruit, veggies, lean proteins and whole grains accessible for when hunger strikes. These foods are not only nourishing, but provide energy without the guilt.
Seek Help if You Need ItConsider seeing a therapist. Certain types of therapy have proven to be effective in helping people address the emotional triggers behind their eating behaviors. A registered dietitian can guide you in creating a plan for nutrition that supports emotional well-being and balanced eating habits.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.