It has been one of those days. Work was a nightmare, you got into a fight with your partner, your chores accumulated at home. The following you know is in the kitchen, looking for a little lighting in a bag of chips.
Emotional food is a common reaction to stress, frustration, boredom, burn -out or even happiness and excitement (1” 2). And although food can offer comfort in the short term, this is not always the most useful tool in your emotional coping toolkit (1).
Let’s take a closer look at why emotional food happens, how to recognize the difference between physical and emotional hunger, and what you can do to build more supporting habits. I will also explain how to follow food tools – such as MyfitnessPal – you help you become more aware of your eating patterns, so that you can respond to your emotions in ways that feel supportive (3).
What is emotional food?
Emotional food is when you turn in food to calm yourself or distract yourself from emotions, rather than to fight physical hunger (1” 2). It is a way to go, not refueling (1” 2).
Physical hunger gradually builds up, comes up without food after a few hours and is felt in your body – such as 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 arrive, and it is often bound by a desire for specific comfort food – such as chips, cookies or ice cream (1). It is often not satisfied with, for example, an apple – or another food that would satisfy your appetite if you were physically hungry (1).
Emotional food is also associated with eating full fullness, so that you then feel overly filled and uncomfortable (1). You can also feel guilt or shame after an episode of emotional eating, which can increase stress (1).
Some of the most common emotional food triggers include (1” 2):
- Tension
- Tension
- Boredom
- Loneliness
- Anger or frustration
- Feel overwhelmed or out of hand
- Celebration or use of food as a reward
Food can offer a quick distraction or temporary feeling of relief, comfort or excitement, but a sleeve cookies or a bag full of pretzels will not really solve underlying problems (1). So, although it is natural and common to eat for reasons other than physical hunger, it is useful to learn other coping strategies so that you can tackle what is bothering you (1).
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Why we eat when we are stressed
Stress can influence your body – and your appetite – in ways that can increase the chance of emotional food (4). Here is how.
Cortisol drings to craving for
“When you are stressed, your body releases cortisol, a hormone that can increase the appetite, especially for comfort food with a lot of sugar, starch and fat that some people find soothing,” says Katherine Basbaum, a registered dietician at MyfitnessPal (4).
She explains that although there are strategies that 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 Slaap Kapits Hunger instructions
If stress disrupts your sleep, this can also disrupt the hormones that help regulate appetite (5). Even one night or two bad sleep (slightly less than seven hours) can make it harder to manage your appetite, which can contribute to stress eating and eating too much (6).
Emotional food can be learned
Think back to a child: did you get a treat after a flu shot or a cookie when you were up? Over time, these kinds of experiences may have formed how you use food to find comfort (2). Over time, your brain can associate food with stress lighting, which enhances the pattern (2). This can create a loop: feeling stress (or another emotion), eating something, feeling better temporarily (7).
The relief can really feel but it is usually short-lived
Comfortfood can offer a brief distraction by emotional discomfort or give you a temporary dopamine boost. But they do not respond to the underlying problem – and can then feel worse (4).
Is emotional food really a problem?
Food is bound by emotion in all sorts of ways. Think of: birthday cake, holiday meals or your favorite comfort dish when you feel under the weather. Eating for emotional reasons is every now and then, so it’s not something to worry or exaggerated.
If emotional food becomes your most important way of dealing, it can be useful to explore extra support strategies.
“If you occasionally notice that you use food to calm down frayed nerves and calm yourself down, it is probably not that big deal, but if you notice that you wend to food quite often, especially less healthy food such as chips and cookies, it might be worth paying attention to how this influences your overall health (8).
Although emotional food is not necessarily the healthiest behavior, it is not a personal failure. It is a behavior that has developed for a reason, and with some consciousness and support it is also something that you can change (1” 2))
About the experts
Samantha Cassetty, MS, RDis a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Katherine Basbaum, MS, RDis Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
How you deal with it without turning to food
Emotional food does not disappear from one day to the next – but building a toolbox with alternative strategies can help you respond more consciously when the urge strikes (1). Here are some tools that you can try to move your habits over time.
1. Pause and name what you feel
Sometimes it can easily identify emotion – stress, boredom, fear – harming its intensity (1). Ask yourself: what do I need now – comfort, connection, rest?
2. Try an earth activity
Take a short walk, nip tea, do a breathing exercise or step outside for a few minutes (1). Everything you connect with the present moment can help reset your response (1).
3. Keep an ongoing list of non-food comfort
Write down a few mood boosters such as calling a friend, listening to music or watching a funny video. When emotions run high, it helps to have ideas within reach (1).
4. Follow your meals and your emotions
“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 nuts in the app to log in mood and hunger signals, so that you can see emotional eating patterns and adjust over time (3).
5. Build satisfactory meals
Balanced meals with proteins and fibers can help increase the fullness, which can make it easier to distinguish between real hunger and emotional drives (9).
6. Practice the power of the break
“If you suddenly feel craving, take a beat and tune,” says Basbaum. “If it is emotional hunger, give yourself a moment to decide how you want to respond (9). Breathe in and give yourself a minute to let the urge pass or to decide how you want to tackle your stress (1). If you decide to go a soothing snack, that’s okay. But you can notice that only that little break is everything that is needed to send you to the otherwise to manage your stressful moment. “
Frequently asked questions (frequently asked questions)
What causes emotional food?
Emotional food is often caused by stress, boredom, fear or other emotions, and it can be a habit when food is used to deal with feelings (2).
Is emotional food the same as binge eating?
No – Eating emotional is usually more moderate and situational, while binge eating often means that large amounts of food eat quickly and feel a loss of control. If you experience this regularly, this can be a sign of something more serious. Consider reaching a healthcare provider for support (10).
Can following food to stop emotional food?
Yes – Meals to make your hunger and emotions can help you identify patterns and build awareness (3). This is a meaningful step in the direction of shifting emotional eating habits (3).
What are some healthy ways to deal with stress?
Try to take a walk, call a friend, Journals or to do a short breathing exercise (1). These actions can calm you down, tackle boredom or get the cause of your emotions without trusting food (1).
Is it okay to eat for comfort sometimes?
Absolute! Many people do that, and it is a normal part of human experience. It’s about having several ways to take care of yourself, so food is not your only outlet valve (1).
The Bottom Line
Emotional food is a normal part of being human, and it doesn’t make you “bad” or “undisciplined”. Instead of judging yourself because you have eaten emotionally, ask what you really needed at that time (1). Was it comfort? A break? Connection? That self -reflection can be incredibly powerful and it can help you shift your reaction in a more supporting direction (1).
MyFitnessPal can be a useful tool in this process (3). By following what you eat – together with how you feel – you can help connect the dots between your habits and your emotions, so that you can respond more intentionally next time (3).
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