Emotional eating: Why we eat not out of hunger and how to change It

Sometimes our hand reaches for a chocolate bar not because we're hungry, but because we want to distract ourselves from unpleasant emotions. This is called emotional eating. Emotional eating has become a common issue that many people face, especially during stressful or difficult times. Let's explore why we engage in emotional eating and how to break this habit.

What is emotional eating?

Emotional eating is the habit of compensating for stress, anxiety, loneliness, or boredom with food, often unhealthy and calorie-dense. We turn to food as an accessible way to improve our mood or escape from unpleasant feelings. Typically, in these moments, we don't crave healthy food but are drawn to sweets, fatty, or salty foods — those that temporarily activate pleasure hormones but later leave us with feelings of guilt.

Emotional eating can lead to weight gain, digestive issues, and overall fatigue. Constantly using food as a source of comfort lowers our confidence and can lead to even more stress and feelings of guilt. Being mindful of both our food choices and emotions helps not only maintain physical health but also strengthen mental well-being.

Emotional hunger:

Appears suddenly.
Has no physical symptoms, it's more of a mental feeling.
Craves specific foods, usually sweets or fatty foods.
Persists even after eating.
Can cause feelings of guilt and dissatisfaction after eating.

Why do we engage in emotional eating?

Response to Stress

When we experience stress, our body releases cortisol — the stress hormone that increases appetite and triggers cravings for high-calorie foods. This is linked to an ancient mechanism: our brain perceives stress as a danger signal, and we need more energy to survive. In today's world, this reaction leads to overeating, as stress is rarely associated with real physical threats.

Habits Formed in Childhood

Many of us were comforted with sweets or treats for good behavior as children. This creates the association that food is a way to feel better. As a result, when we face emotional challenges, our brain automatically seeks comfort in food.

Emotional Void

Food can become a way to distract from the emptiness or dissatisfaction we feel. For example, if we are unsatisfied with relationships, work, or personal achievements, we may turn to food as a temporary form of comfort. It gives us a sense of control and pleasure, though only for a short time.

Low Self-Esteem

People with low self-esteem may use food as a way to compensate for a lack of self-confidence or as an attempt to "treat" themselves.

Difficulty Managing Emotions

When people struggle to cope with strong emotions such as anger, sadness, or frustration, food becomes an accessible tool for distraction and self-regulation.

Lack of Skills to Handle Emotions

Those who have not been taught emotional regulation techniques may resort to food to avoid experiencing unpleasant emotions.

Genetic Predisposition

Some studies suggest that the tendency for emotional eating may be linked to genetic factors that influence how we perceive stress and our food habits.

Social and Cultural Factors

In societies where food is often used for celebrations, comfort, or rewards, it can be harder for people to avoid emotional eating, especially during stressful moments.

5 steps to cope with emotional hunger

1. Mindfulness and recognizing emotions: Before heading to the fridge, stop and think about what you're really feeling. Is it stress, boredom, anxiety, or loneliness? Recognizing your emotions helps you avoid confusing them with physical hunger.

2. Replace food with healthy alternatives: Instead of comforting yourself with unhealthy food, try finding other ways to soothe yourself, like going for a walk, reading, or engaging in a hobby.

3. Regular meals and balance: Avoid long gaps between meals to prevent physical hunger, which can trigger emotional overeating.

4. Create a new habit: Each time you feel the urge to eat your emotions, try doing something for yourself instead: write your feelings in a journal, take deep breaths, or simply relax.

5. Don't judge yourself: Acknowledging that emotional eating is a normal human reaction helps you deal with feelings of guilt. It's important to be kind to yourself and work on habits gradually.

Emotional eating is a habit that can be overcome with understanding and patience. Gradually, you will be able to develop mindfulness skills and learn how to manage emotions without food. It’s important to remember that any path to change begins with the first step – recognizing the problem and having the desire to solve it.

The meditations in the GooseBumps app will be a great assistant in this process, helping you develop mindfulness, calm your mind, and cope with emotions without relying on food. With the help of meditations and breathing exercises, you will learn to manage stress and anxiety, reducing the need for emotional eating.