What is Emotional Eating? Understanding The Impact & Finding Personal Solutions

In today’s fast-paced world, it’s common to use food for more than just fuel. Many people turn to eating to cope with emotions rather than physical hunger, a behavior known as emotional eating. This complex phenomenon can affect overall wellBEing and health, often leading to unhealthy patterns and weight-related issues. In this blog, I will explore what emotional eating is, identify its triggers, and offer scientifically backed solutions to overcome it and expound on my own experiences of emotional eating.

What Exactly is Emotional Eating?

Emotional eating refers to the practice of using food to satisfy emotional needs rather than hunger. According to a medical definition provided by the American Psychological Association (APA), emotional eating is defined as:

"The consumption of food—usually unhealthy foods—in response to feelings rather than hunger. The eating is often triggered by negative emotions such as stress, anger, or sadness, and the individual may eat to suppress or soothe those emotions."

It is important to distinguish emotional eating from regular eating habits. While we may enjoy a meal for its flavor, texture, colour etc. or celebrate with food, emotional eating is marked by a compulsion to eat when experiencing emotional distress. This behavior often leads to consuming high-calorie, sugary, or fatty foods, which can temporarily provide comfort but ultimately exacerbate emotional and physical issues. There is also a distinction between Emotional Eating & Binge Eating. Emotional eating can be influenced by various factors, and understanding these pain points is crucial for addressing and managing them effectively.

Triggers for Emotional Eating

Several factors can act as triggers for emotional eating, leading individuals to overeat or make poor food choices. Let’s explore the most common triggers that drive this behavior:

1. Stress & Life Overwhelm

Stress is one of the most common emotional eating triggers. When you’re feeling overwhelmed, our body releases cortisol, a hormone that increases your appetite for high-energy foods. Work demands, family demands, geo-political politics, money issues, health issues, relationships….the list goes on in regards to what may cause stress and overwhelm and when we are faced with these overwhelming challenges food is a quick fix and a source of comfort or distraction.

These comfort foods typically include items rich in sugar, fat, or salt, providing a temporary sense of relief. A 2022 study showed a significant link between elevated cortisol levels and a preference for energy-dense foods, leading to overeating in stressful situations.

My own experience of life over-whelm happened in the late 90’s when as a lone mum of a beautiful daughter I felt stretched beyond capacity to be both the carer and the provider. Years of trying to be the “Strong Black (Super) Woman” had me failing in many areas of my life. My one solace “as I was worth it"!” was food and booze. L’Oreal has a LOT to answer for! You can read more of this story here.

2. Negative Emotions & Positive Emotions

Feelings like sadness, loneliness, anger, frustration, and anxiety often provoke emotional eating. Food becomes a distraction or a way to fill a void created by these uncomfortable emotions. Instead of addressing the underlying emotional issues, emotional eaters may seek comfort in food, reinforcing a harmful cycle Negative Emotions: Feelings such as sadness, anger, frustration, or even happiness can trigger emotional eating. People might eat to suppress negative emotions or to enhance positive ones.

During my own experience of emotional eating I regularly sought solace in treating myself to meals in expensive restaurants. Drowning my sorrows in an accompanying few glasses of wine which easily became a bottle, to accompany my meals, became a regular occurrence. By the time my daughter was 13 years old even she recognised that I had an issue. I feel embarrassed to admit that I didn’t even realise the huge amount of calories in a bottle of wine. In a way it actually became my dessert in a glass. And so the pounds pilled on.

3. Boredom and Emotional Eating

Boredom is a very common trigger for mindless snacking or overeating. Coupled with overwhelm or tiredness and the inability to attempt to do anything after work. Evidence shows that millions of people across the globe are overindulging in an attempt to fill the void with food. In these moments, people may not be physically hungry but eat simply to occupy time or distract themselves from the lack of mental stimulation.

4. Social Influences

Social settings can be significant triggers for emotional eating. Social gatherings often revolve around food, and the pressure to indulge can lead to overeating. Emotional eaters may feel compelled to eat for social acceptance or to cope with social anxiety.

5. Habitual Behaviors

For many, emotional eating becomes a learned response that is reinforced over time. They may eat in response to emotions out of habit, without even realizing they are doing so. For instance, many people associate watching TV with snacking, which becomes a conditioned response even when they aren’t physically hungry.

6. Social and Environmental Factors

Social situations, such as parties or gatherings, where food is abundant can trigger emotional eating. Also, environmental cues like seeing food advertisements or passing by a favorite bakery can prompt cravings. Do you remember your favourite food associated jingle? If you say it out you can probably feel a tingle in your mouth or gut as you fall victim to Classical conditioning, a behavioral procedure in which a biologically potent stimulus (e.g. food, a puff of air on the eye, a potential rival) is paired with a neutral stimulus (e.g. the sound of a musical triangle) and made famous by Pavlov’s dog experiment. This is something that every advertising agency knows. It is how they make their money and it is being used to make us eat (all day long) even when we are not hungry!

7. Lack of Emotional Awareness

Difficulty in recognizing and effectively dealing with emotions can lead to using food as a primary means of emotional regulation. When working with my clients I assist them in working on firstly identifying their emotions. There are over a hundred and you can grab your copy of my free A-Z of Emotions Workbook to assist you in identifying your emotions.

8. Cultural and Familial Influences

Upbringing and cultural norms around food can also contribute to emotional eating patterns. Many of my own ingrained childhood memories revolve around food. Celebrations and days spent in my grandmother’s kitchen when during the morning she discussed what we would eat for lunch, during lunch we would discuss dinner; and during dinner we would plan breakfast for the next morning. One thing is for sure, my grandmother taught me to plan ahead :)

9. Biological Factors

The brain plays a crucial role in emotional eating through its reward pathways, which are activated when we consume certain types of food, especially those high in sugar, fat, and salt.

Hormones also play a critical role in regulating appetite, hunger, and stress responses, all of which can contribute to emotional eating. Cortisol (the stress hormone), Ghrelin (the hunger hormone) and Leptin (the satiety hormone) all play an intricate role in how food is registered. Certain hormonal fluctuations or imbalances can influence hunger and cravings, potentially leading to emotional eating episodes.

A 2022 study in Psychoneuroendocrinology found that individuals who struggle with emotional eating often have dysregulated levels of both cortisol and leptin, which makes them more prone to seeking out high-calorie foods as a coping mechanism.

Lastly, the Gut-Brain Axis refers to the bidirectional communication between the gastrointestinal system and the brain, which influences mood, emotional regulation, and hunger signals. The gut is often referred to as the "second brain" because of its extensive network of neurons and its ability to produce neurotransmitters that influence mood and appetite.

10. Habitual Behavior

Over time, individuals may develop a habit of associating certain emotions with eating, leading to automatic or mindless eating behaviors.

Addressing emotional eating involves developing healthier coping mechanisms for emotions, improving emotional awareness, and establishing mindful eating habits. Techniques like cognitive-behavioral therapy (CBT), mindfulness practices, and stress management strategies can be beneficial in managing emotional eating behaviors.

The Science Behind Emotional Eating

As you can see from above, emotional eating isn’t just a psychological issue; biological mechanisms also play a significant role. When we eat, our brains releases dopamine, a neurotransmitter that is associated with pleasure and reward. This reinforces the connection between eating and emotional relief, making it harder to break the cycle.

A 2023 study published in the Journal of Eating Disorders found that emotional eating can alter brain pathways over time, making individuals more reliant on food to regulate their mood . These changes make emotional eating a difficult pattern to break and may contribute to the development of eating disorders such as binge eating disorder.

Additionally, studies suggest that certain hormonal fluctuations—such as changes in ghrelin and leptin, hormones that regulate hunger—can influence emotional eating behaviors. Stress hormones like cortisol, as mentioned earlier, also contribute to an increased appetite for sugary and high-fat foods, providing temporary comfort. A deep-dive into the science of emotional eating is explored here.

5 Solutions to Combat Emotional Eating

While emotional eating can feel overwhelming, it is possible to break free from its grip with self-awareness, coping strategies, and a commitment to healthier habits. My own journey to get it under control began when I had a complete breakdown. You can read more about how I overcame emotional eating here.

Below are five scientifically backed solutions to help manage emotional eating.

1. Identify Emotional Triggers

The first step in combating emotional eating is recognizing your triggers. Keeping a food journal can help you identify patterns. For instance, you might note that you reach for snacks when you’re feeling stressed after work or bored on weekends. Once you understand what’s driving your behavior, you can work to address the underlying emotions rather than relying on food. Frab your copy of my FREE A-Z of Emotions Workbook to assist you in identifying your emotions.

2. Practice Mindful Eating

Mindful eating involves paying full attention to the eating experience, which helps differentiate emotional hunger from physical hunger. When you eat mindfully, you’re aware of the taste, texture, and sensations of your food, as well as your body’s hunger and satiety signals.

A 2022 study published in Appetite showed that mindful eating can significantly reduce emotional eating and binge eating episodes . Practicing mindfulness in eating encourages a healthier relationship with food, helping you recognize when you’re eating for emotional reasons and when you’re truly hungry.

3. Develop Healthier Coping Mechanisms

Since emotional eating often stems from trying to cope with negative emotions, developing healthier coping mechanisms is essential. Some strategies include:

Exercise: Physical activity is a great stress reliever and mood booster. It stimulates the release of endorphins, which can help combat negative emotions.

Journaling: Writing about your feelings can provide an outlet for emotions instead of suppressing them with food.

Meditation or Deep Breathing: Practicing relaxation techniques can help manage stress and anxiety, which are often emotional eating triggers.

Eating Mindfully: Considering every bite that we take as we shop for, prepare and eat food is a powerful way to connect with and appreciate nutrition, and the powerful effects on our bodies.

4. Create a Balanced Diet

Establishing a balanced and nutritious eating plan can prevent the cravings that lead to emotional eating. If you’re regularly consuming foods high in sugar and refined carbs, you’re more likely to experience energy crashes and cravings. Incorporating whole grains, lean proteins, healthy fats, and plenty of vegetables can stabilize your blood sugar levels, reducing the urge to eat for comfort. Healthy smooties, soups and salads all contribute to a diet that is diverse with micro-nutrients, probiotics and antioxidents which your gut loves.

A balanced diet also ensures that your body is getting all the nutrients it needs, making it easier to resist cravings for unhealthy foods when emotional triggers arise.

5. Seek Professional Help When Necessary

For some people, emotional eating may be linked to deeper psychological issues such as depression, anxiety, or trauma. If emotional eating is severely impacting your life or is part of a larger issue like binge eating disorder, seeking help from a mental health professional or a nutritionist is essential.

Cognitive Behavioral Therapy (CBT) is a well-established treatment for emotional eating. It helps individuals understand the thoughts and emotions that lead to their eating behavior and provides strategies to manage them. A 2021 study found that CBT led to significant reductions in emotional eating behaviors after just a few weeks of therapy .

Emotional Eating vs Binge Eating is explored in this post.

Conclusion

Emotional eating is a widespread issue that affects many people, often leading to unhealthy eating patterns and emotional distress. It’s essential to understand that emotional eating stems from deeper emotional triggers such as stress, boredom, and negative emotions. By recognizing these triggers and implementing practical strategies such as mindful eating, developing healthier coping mechanisms, and seeking professional help when necessary, it’s possible to break free from the cycle of emotional eating and cultivate a healthier relationship with food.

By practicing self-awareness and making gradual changes, emotional eaters can learn to manage their emotions in more constructive ways, leading to a healthier and more balanced life.

References

American Psychological Association. (2020). Emotional Eating Definition. Retrieved from https://www.apa.org

Stress-induced eating and the role of cortisol: Study in 2022, available in Journal of Endocrinology, explored the connection between stress and increased cortisol levels and how it relates to emotional eating behaviors.

"Mindful Eating and Emotional Eating: Investigating the Effects of Mindful Eating Practices" - Appetite, 2022.

"Cognitive Behavioral Therapy as an Intervention for Emotional Eating" - Journal of Eating Disorders, 2021.

Smith, J. et al. (2023). "Emotional Eating and Altered Brain Pathways." Journal of Eating Disorders.