Understanding Emotional Eating
Emotional eating is when we turn to food to deal with difficult emotions. We all cope with sadness, anger, loneliness or boredom differently. For some of us, reaching for a favorite treat or comfort food helps soothe intense feelings. However, emotional eating can become unhealthy when it’s the only way we know how to cope with stress.
Why Emotional Eating is Problematic
Emotional eating can lead to feelings of guilt, shame and lack of control around food. It can also negatively impact our health if we consistently overeat foods high in fat, sugar and calories. The key is finding healthier ways to identify and address the root emotions driving our desire to eat.
Self-Care Practices That Can Help
Practice Self-Compassion
Be kind, understanding and forgiving towards yourself if emotional eating occurs. Criticizing or shaming yourself will only lead to more stress. Remind yourself that you are human, and be patient as you learn new coping strategies.
Engage in Relaxing Activities
When you feel an urge to emotionally eat, pause and try a relaxing activity first – take a bath, meditate, do light yoga stretches or listen to calming music. This can help soothe frazzled nerves so you feel more in control.
Lean On Your Support System
Instead of isolating yourself with a carton of ice cream when upset, reach out to caring friends or family members. Sharing what you’re going through can help relieve emotional intensity and remind you that you are not alone.
Frequently Asked Questions
What are some examples of emotional eating triggers?
Common emotional eating triggers include stress, loneliness, anxiety, sadness, boredom, and even positive emotions like happiness or excitement. Major life events can also trigger emotional eating.
How can I tell if I’m an emotional eater?
Signs of emotional eating include overeating when not physically hungry, frequently eating even when full, feeling powerless around certain foods, eating in secret due to shame or guilt, and relying on food to deal with emotions.
What should I do when a emotional eating urge strikes?
When an emotional eating urge strikes, practice self-compassion. Then try activities like taking a walk, calling a friend, writing in a journal, doing yoga or listening to music. Distracting yourself for 15-20 minutes can help the urge pass.
Are certain foods more associated with emotional eating?
While everyone is different, foods commonly eaten for emotional reasons include ice cream, chocolate, chips, cookies, pasta and fast food. These foods tend to be highly palatable and calorie dense.
How can I stop emotional eating from happening in the first place?
Preventing emotional eating involves identifying your triggers, dealing with stress in healthier ways through relaxation practices and social support, practicing mindful eating habits, and being compassionate towards yourself if and when it occurs.
