3 Steps to Overcoming Emotional Eating

by Sherianna Boyle

Emotional eating isn’t something that just develops out of nowhere. It is a habit of turning to (or away from) food as a way to cope or manage stressful, negative emotions. Not all emotional eating is bad. In fact, food can be an ideal way to bring people together, provide comfort, love, laughter and reassurance. Perhaps this is why food is such a central part of many occasions such as holiday gatherings, funerals, and weddings. While we all might overindulge in certain foods (like sweets) on special occasions, it is when emotional eating turns into a habit, it can lead to other problems such as unwanted weight gain, poor self-image and more.

What is Emotional Eating?

Emotional eating is often interchanged with the term, “stress eating.” The US National Library of Medicine defines emotional eating as:  the act of eating in response to negative emotions and is commonly endorsed by individuals who have overweight/obesity, as well as those who are of normal weight. Studies on emotional eating often find it is tied to negative emotions such as: loneliness, shame, anger, depression, and isolation.

Here are some typical signs of emotional eating.

  • Eating on the go

  • Rushing your meal experience

  • Distracted eating

  • Turning to food as a way to manage stress

  • Using food as a reward system

  • Eating late at night

  • Overeating

  • Undereating

Here is the thing, sometimes you become so accustomed to living with negative emotions you aren’t even aware that you might be having one in the first place. This is because society will tell you if you are sad then you will be weepy, tired, or quiet. While this may be evidence for sadness for some, emotional eaters typically don’t let it get that far. In other words, they have developed habits (both conscious and unconscious) for keeping these kinds of emotions at bay. So rather than notice the heaviness in their heart instead they might turn to something like sugar as a quick pick me up.

Emotional Detox

As an Emotional Detox Coach,® I find concerns about emotional eating are quite common particularly since the Covid 19 pandemic. Individuals struggling with emotional eating often report, feeling lost, empty, lonely and dissatisfied with their personal progress. For some stress eating has become a way of life, a habit for handling old emotional wounds, grief and stress. While there are no quick fixes to emotional eating, applying these three steps, will help you get on the path for overcoming this pattern.

Step 1: Awareness

Checking in with your body through mindful practices such as silent listening, guided meditation, breathing and stretching on a regular basis is an essential first step. These practices are not about “fixing” the habit it is about becoming aware of what you feel in your body before, during and even after turning to food. These practices take time to develop, the key is to find the one that suits you. If you are not sure, grab a copy of Emotional Detox Now includes 135 Self-Guided Practices to Renew Your Mind, Heart & Spirit. Individuals that purchase the book before Feb 22, 2022, get a FREE, Emotional Eating Detox Guided Audio Meditation.

Step 2: Connection

So much about emotional eating is centered around one of our core human needs- emotional connection and intimacy. If you are someone who struggles with intimacy, trust or insecurity finding healthy ways to increase connection can help you kick the “stress eating” habit.

Consider volunteering, taking a class or joining a book club. Many of these experiences can even be done online from the comfort of your own home. You may also increase connection with yourself through journaling. Many individuals find writing down your thoughts, feelings and reflections as a wonderful replacement to “stress eating.” In addition, journaling allows you to privately share your thoughts, feelings and experiences.

Step 3: Mindfulness

A study in 2014, showed the practice of mindfulness to be very effective helping individuals overcome emotional eating. Mindfulness can be anything from choosing to eat your food more slowly (placing your utensil down in between bites) to sitting in silence. What makes something mindful is the choice and practice of being present to the here and now. Mindfulness is what takes the practice of awareness one step further. You may be aware of what you feel in your body and then mindfully choose to take one to two deep breaths as a way to connect to (rather than away from) your emotions.

In the end, emotional eating is nothing to be ashamed of and when you apply the three steps of awareness, connection and mindfulness you can overcome your tendency to turn primarily to (or away) from food during times of stress.

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Sherianna Boyle