How to overcome emotional eating

Emotional eating is when a person turns to food in response to emotions rather than genuine hunger. Whether triggered by stress, boredom, sadness, or other emotions, this behavior can create a cycle that is hard to break.

Overcoming emotional eating involves adopting a holistic approach that addresses both the emotional and physical aspects of wellbeing. Here are practical strategies to help reduce or eliminate emotional eating.

Practice mindful eating

When you’re eating meals and snacks, be present. Pay close attention to the various tastes, textures, and aromas of your food (all of which influence your appetite and satisfaction), instead of looking at your phone screen or replying to work emails. Focus on the plate in front of you to identify when your body sends you fullness cues so you eat enough to feel satiated.

Keep a food and emotion journal

Maintain a food diary that includes details about what you’ve eaten when you ate it and the emotions you felt before, during, and after eating. Writing down your food intake and emotions enables you to identify patterns in your thoughts and eating behaviors and learn what your emotional triggers are.

Differentiate between physical hunger and emotions

Before reaching into the snack cupboard or getting a second portion of dinner, stop yourself and assess whether you're genuinely hungry or simply want to eat to mask a strong emotion you’re feeling. Understanding the distinction is key to breaking the cycle of emotional eating and improving your relationship with food as a whole.

Use non-food rewards

Find non-food-related ways to reward yourself for achievements or to lift your mood when you're feeling down. This could involve engaging in a fun hobby that brings you joy, connecting with friends or family or saving for a non-food-related treat. Doing so distracts your mind from food and brings other enjoyable aspects of life into your daily routine.