It’s been one of these days. The work was a nightmare, you got an argument with your partner, your duties poured up at home. The next thing you know you’re standing in the kitchen looking for some relief in a bag of chips.
Emotional eating is a common reaction to stress, frustration, boredom, burnout or even happiness and excitement (1, 2). And while food can offer short -term comfort, it is not always the most useful tool in your emotional coping tool set (1).
Let’s take a closer look at why emotional eating happens, how to see the difference between physical and emotional hunger, and what you can do to build more supportive habits. I will also explain how food tracking tools – like MyFitnessPal – can help you become more aware of your eating patterns so you can respond to your feelings in ways that feel more supportive (3).
What is emotional eating?
Emotional eating is when you turn to food to soothe or distract yourself from emotions rather than to satisfy physical hunger (1, 2). It is a way to cope, not fuel (1, 2).
Physically hunger gradually builds, moving on after a few hours without food and felt in your body – like a growling stomach, headache, irritability or low energy (1). It can be satisfied with a variety of foods and usually ends when you are full (1).
Emotional hunger is different. It can suddenly come on, and it is often tied to a suction for specific comfort foods – such as chips, cookies or ice cream (1). It is often not happy with, for example, an apple – or other food that would satisfy your appetite if you were physically hungry (1).
Emotional eating is also associated with eating the fullness of the past, so it can leave you a sense of overly stuffed and uncomfortable afterwards (1). You can also feel guilt or shame after an emotional eating stuff, which can increase stress (1).
Some of the most common emotional essentials include (1, 2):
- Stress
- Anxiety
- Boredom
- Loneliness
- Anger or frustration
- Feeling overwhelmed or out of control
- Celebrating or using food as a reward
Food can offer a quick distraction or temporary feeling of relief, comfort or excitement, but a sleeve of cookies or a bagful of pastry does not really solve underlying problems (1). So while it is natural and common to eat for reasons other than physical hunger at times, it is useful to learn other coping strategies so you can tackle what bothers you (1).
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Why do we eat when we are stressed
Stress can affect your body – and your appetite – in ways that can increase the likelihood of emotional eating (4). Here’s how.
Cortisol crumbs up the craving
“When you are stressed, your body releases cortisol, a hormone that can increase your appetite, especially for comfort foods that are very much in sugar, starch and fat that some people find soothing,” says Katherine Basbaum, a registered dietitian on MyFitnessPal (4).
She explains that while there are strategies you can use to help control this stress response, it is important to remember that it is not your fault or a result of low self -control or willpower (4).
Bad sleep capsules hunger signals
If stress interferes with your sleep, it can also interfere with the hormones that help regulate appetite (5). Even one night or two of poor sleep (somewhat less than seven hours) can make it harder to control your appetite, which can contribute to stress eating and overeating (6).
Emotional eating can be learned
Think back to being a child: did you get a treat after a flu shot or a cookie when you were upset? Over time, experiences like these may have shaped how to use food to find comfort (2). Over time, your brain may begin to associate eating with stress relief and amplify the pattern (2). This can create a loop: feel stress (or another feeling), eat something, feel temporarily better (7).
The relief can feel real-but it is usually short-lived
Comfort foods can offer a short distraction from emotional discomfort or give you a temporary dopamine increase. But they do not address the underlying problem – and may leave you worse afterwards (4).
Is emotional eating really a problem?
Food is tied to emotions in all kinds of ways. Think: Birthday cake, holiday meals or your favorite comfort dish when you feel under the weather. Eating for emotional reasons every now and then is common, so it’s nothing to feel bad or too worried about.
If emotional eating becomes your most important way of taking care of, it may be helpful to explore additional strategies for support.
“If you occasionally find yourself by using food to soothe your flossed nerves and soothe yourself, it’s probably not that great, but if you find yourself turning to food quite often, especially less healthy foods such as chips and cookies, it may be worth paying attention to how this affects your overall health (8).
Although emotional eating is not necessarily the healthiest behavior, it is not a personal failure. It is a behavior that evolved for a reason and with some attention and support is also something you can change (1, 2)
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Katherine Basbaum, Ms, Rdis a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
How to manage without turning to food
Emotional eating does not disappear overnight – but building a toolbox with alternative strategies can help you react more carefully when the urge hits (1). Here are some tools you can try moving your habits over time.
1. Pause and Name What You Feel
Sometimes one can simply identify the feeling – stress, boredom, anxiety – reject its intensity (1). Ask yourself: What do I need right now – comfort, connection, rest?
2. Try an anchoring activity
Take a short walk, nip tea, do a breathing exercise or go outside for a few minutes (1). All that connects you to the present moment can help reset your response (1).
3. Keep an ongoing list of non-food comfort
Write a few mood boosters like calling a friend, listening to music or watching a funny video. When emotions run high, it helps to have ideas at hand (1).
4. Track your meals and your feelings
“Food tracking is a tool with a number of advantages,” says Basbaum (3). “It can help you notice patterns between what you eat and how you feel (3).” Use the notes in the app to log mood and hunger signals so you can see emotional eating patterns and adjust over time (3).
5. Build satisfactory meals
Balanced meals that include protein and fiber can help increase the filling, which can make it easier to distinguish between real hunger and emotional cravings (9).
6. Practice in the power of the pause
“If you feel a sudden urge, take a stroke and set in,” says Basbaum. “If it’s emotional hunger, give yourself a moment to decide how you want to react (9). Take a breath and give yourself a minute to let the urge pass or decide how you want to tackle your stress (1). If you decide to go for a soothing snack, it’s ok. But you may find that just the little break is all it needs to control your stressing moment.
Frequently asked questions (frequently asked questions)
What causes emotional eating?
Emotional eating is often triggered by stress, boredom, anxiety or other emotions, and it can become a habit when food is used to cope with emotions (2).
Is emotional to eat the same as eating?
No – emotional eating is typically more moderate and situational, while overgrazing eating often involves eating large amounts of food quickly and feeling a loss of control. If you experience this regularly, it can be a sign of something more serious. Consider reaching out to a healthcare professional for support (10).
Can food tracking help stop emotional eating?
Yes – tracking meals and noting your hunger and emotion can help you identify patterns and create awareness (3). This is a meaningful step towards changing emotional eating habits (3).
What are some healthy ways to tackle stress?
Try to go for a walk, call a friend, journalization or do a short breathing exercise (1). These actions can reassure you, address boredom, or get in the root of your feelings without trusting food (1).
Is it okay to eat for comfort sometimes?
Absolutely! Many people do and it is a normal part of the human experience. What matters is having more ways to care for yourself, so food is not your only marketing (1).
The lower line
Emotional eating is a normal part of being human and it doesn’t make you “bad” or “undisciplined.” Instead of judging yourself for eating emotionally, ask what you really needed in that moment (1). Was it comfort? A break? Connection? This self -reflection can be incredibly powerful and it can help you start moving your answer in a more supportive direction (1).
MyFitnessPal can be a useful tool in this process (3). Tracking what you eat – along with how you feel – can help you connect the dots between your habits and your feelings so you can answer more intentionally next time (3).
Post why can’t I stop eating when I’m stressed or emotional? first appeared on the MyFitnessPal blog.