Breaking Free from Emotional Eating: How to Regain Control

What Is Emotional Eating?

I wanted to write about this because almost all of my clients emotionally eat at times—using food to cope with emotions rather than to satisfy physical hunger. While it’s something many people experience, when it becomes a regular habit, it can negatively impact your health, mood, and relationship with food.

One thing that I discuss with my clients is "who they think they are", meaning "what do they tell themselves" during the day. Good days, bad days and everything in between.

Signs of Emotional Eating

Not sure if emotional eating is affecting you? Here are some common signs: Eating when you're stressed, sad, lonely, or anxious. Craving specific comfort foods rather than feeling general hunger. Eating even when you're full or not hungry at all. Feeling guilty or ashamed after eating. Using food as a reward or distraction

Why Do We Turn to Food for Comfort?

Emotional eating isn’t just about a lack of willpower—it’s often tied to deeper psychological and biological triggers. Here’s why it happens:

1. Stress & Cortisol – When stressed, your body releases cortisol, a hormone that increases cravings for sugary and high-fat foods.

2. Dopamine & Reward System – Comfort foods trigger dopamine, the brain’s “feel-good” chemical, making emotional eating feel like an instant relief.

3. Childhood Conditioning – Many people grow up associating food with comfort or rewards (“You had a bad day? Here’s some ice cream!”).

4. Dieting & Restriction – Chronic dieting can lead to cycles of deprivation and overeating, making emotional eating more likely.

How to Break Free from Emotional Eating

The good news? You can regain control and develop a healthier relationship with food. Here’s how:

1. Identify Your Triggers

Keep a food journal and note what emotions drive you to eat. Are you stressed, bored, lonely, or overwhelmed? Recognizing patterns is the first step.

2. Pause Before You Eat

Before grabbing food, ask yourself: Am I physically hungry? If the answer is no, pause and explore what you really need—comfort, water, distraction, rest, or stress relief.

3. Find Healthy Coping Strategies

Instead of turning to food, try these alternatives: Practice deep breathing or meditation🚶‍♀️ Take a walk to clear your mind📖 Journal your thoughts and emotions. Call a friend for support. Engage in a hobby you love.

4. Eat Mindfully

Slow down and enjoy your food without distractions. Savor each bite, focus on flavors and textures, and listen to your body's fullness cues.

5. Build a Balanced Diet

Eating nutritious, satisfying meals can help prevent emotional hunger. Focus on protein, fiber, and healthy fats to keep blood sugar stable and cravings in check.

6. Be Kind to Yourself

Breaking the cycle of emotional eating takes time. If you slip up, avoid guilt or self-criticism. Instead, reflect on what triggered it and move forward with compassion.

Emotional eating is a common struggle, but it doesn’t have to control you. By understanding your triggers and finding healthier ways to cope, you can build a more balanced relationship with food—one that nourishes you, body and soul.