You spoke, and your biggest struggle is emotional eating
Emotional eating—it’s something many of us experience but often feel unsure how to navigate. Recently, I asked a poll question on Instagram, and 55% of you said your biggest struggle with food is emotional eating, compared to food restriction or food guilt.
If this resonates with you, know that you’re not alone, and emotional eating isn’t something to feel ashamed of. Let’s dive into what it is, why it happens, and how to develop compassionate coping skills to better understand and support yourself.
What Is Emotional Eating?
Emotional eating is using food to cope with emotions—whether that’s stress, sadness, boredom, or even happiness. It often happens when we’re seeking comfort or distraction from uncomfortable feelings.
While eating to soothe emotions is completely normal and sometimes even helpful, it can become a struggle when it feels like the only tool you have to manage your emotions.
Signs of Emotional Eating:
Eating when you’re not physically hungry.
Turning to food as a way to distract yourself from difficult emotions.
Feeling out of control or guilty after eating.
Why Do We Turn to Food for Comfort?
Food is more than just fuel—it’s connection, tradition, and comfort. From childhood, many of us were taught to associate food with soothing or celebrating emotions: a treat for a good report card, ice cream after a bad day, or a festive feast with family.
On a biological level, eating can stimulate the release of feel-good hormones like serotonin and dopamine, which temporarily lift our mood. The problem arises when emotional eating becomes the default response to stress or other emotions, rather than one of many coping strategies.
Breaking the Cycle: Compassionate Coping Skills
Instead of labeling emotional eating as “bad,” it’s important to approach it with curiosity and self-compassion. Here’s how to start:
1. Pause and Check In
Before reaching for food, pause for a moment to check in with yourself.
Ask yourself:
Am I physically hungry?
What am I feeling right now?
What do I truly need?
Sometimes, food might be the answer—and that’s okay. Other times, this pause can help you identify another need, like rest, connection, or movement.
2. Create an Emotional Toolbox
Food can be one way to cope, but it shouldn’t be the only tool in your kit. Build a toolbox of other strategies to manage emotions.
Ideas for your toolbox:
Journaling to process feelings.
Calling a friend for support.
Going for a walk to clear your mind.
Practicing deep breathing or mindfulness exercises.
3. Practice Mindful Eating
When you do eat, try to do so mindfully. Focus on the taste, texture, and enjoyment of the food. Eating slowly and without distractions can help you tune in to your body’s signals and make the experience more satisfying.
4. Embrace Self-Compassion
If you find yourself eating emotionally, resist the urge to judge yourself. Emotional eating doesn’t make you weak or out of control—it’s a sign that you’re trying to care for yourself in the best way you know how.
Mantra: “I’m doing the best I can. I’ll approach this moment with kindness and curiosity.”
5. Explore the Root Cause
Emotional eating is often a signal of unmet needs. If you notice a pattern, take some time to explore what might be driving it. Are you feeling stressed, lonely, or overwhelmed? Addressing the root cause can help you break the cycle.
Reframing Emotional Eating
Instead of seeing emotional eating as a failure, think of it as a clue—a signal that your body and mind need attention. By developing a variety of coping skills and practicing self-compassion, you can begin to break free from guilt and approach food with a sense of balance and ease.
The Bottom Line
Emotional eating is a common experience, and it’s not something to beat yourself up about. By pausing, checking in, and building your emotional toolbox, you can create a more supportive relationship with food—and with yourself.
If emotional eating is something you’re struggling with, I’d love to help you find sustainable, compassionate strategies that work for your life. Let’s work together to take the stress out of eating and rediscover the joy in food.
Morgan x
