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Lisa Kelly

Emotional Eating: Recognizing the Signs and What to Do About It

One minute you’re watching Netflix, the next you’re knee-deep in a family-sized bag of chips, and you’re not quite sure how you got there. But, hey, life is stressful, and sometimes eating your feelings seems like the easiest solution. It’s just you, your favorite snacks, and a short-term serotonin boost.


Emotional eating doesn’t exactly solve the problem. In fact, it usually just leaves you feeling stuffed, guilty, and still stressed out. So, how do you know when you’re emotional eating, and what can you do about it?

Signs You’re Eating Your Feelings

Before we dive into the “what to do” part, let’s talk about how to spot emotional eating. Because sometimes, it’s tricky to tell whether you’re eating because you’re hungry or because that email from your boss was the last straw.

1. You’re Not Actually Hungry

This might seem obvious, but sometimes emotional eating sneaks up on you. If you just ate lunch an hour ago and suddenly feel the urge to devour a chocolate bar, ask yourself: Am I really hungry, or do I just want to feel better? Emotional eating usually hits when you’re stressed, bored, sad, or even happy. The problem is, food can’t fix any of those emotions (unless we’re talking about literal hunger).

Pro Tip: If you’re not sure whether you’re actually hungry, try the “apple test.” If you’re truly hungry, an apple will sound like a good idea. If not, you’re probably not hungry and just want something else—like a distraction.

2. It’s About Specific Cravings

If you’re craving something ultra-specific (like those cheesy nachos from your favorite restaurant) and nothing else will do, chances are, it’s not about hunger. When we’re emotionally eating, we tend to reach for high-calorie, high-sugar, high-fat foods that give us an instant mood boost. You don’t emotionally eat celery sticks, do you? Nope, it’s usually the cookie jar or that leftover pizza calling your name.

3. You’re Eating Mindlessly

Emotional eating often happens on autopilot. One second you’re reaching for a snack, the next you’ve polished off the entire thing without even realizing it. You weren’t paying attention to whether you were full or even enjoying the food—you were just trying to deal with your emotions. This mindless eating can leave you feeling unsatisfied, guilty, and maybe even a little bloated.

Pro Tip: If you can’t remember what you ate five minutes after you ate it, that’s a red flag you might’ve been emotionally eating.

4. It Happens After a Tough Day

Do you notice that your emotional eating habits kick in after a stressful day at work or a fight with your partner? That’s a major clue that emotions, not hunger, are driving your food choices. If you find yourself turning to food every time you’re upset or overwhelmed, you’re probably using it to soothe your feelings.

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What You Can Do About Emotional Eating

Now that we’ve established the signs, let’s talk about how to break the cycle. Because emotional eating doesn’t just magically go away. But the good news is that there are a few strategies you can use to manage those cravings and deal with your emotions in a healthier way.

1. Find Another Outlet

The next time you feel the urge to dive into a pint of ice cream, ask yourself: What am I really feeling right now? Stress? Anxiety? Loneliness? Once you’ve identified the emotion, try finding another outlet to deal with it. Instead of reaching for food, you could:

  • Go for a walk or hit the gym. (Bonus: Exercise gives you those feel-good endorphins, without the food coma!)

  • Call a friend to vent or distract yourself with conversation.

  • Try journaling to get your feelings out on paper instead of in a bag of chips.

Pro Tip: If you’re feeling really stuck, try a quick 5-minute meditation or breathing exercise. It may not be as immediately satisfying as chocolate, but it’ll help calm your mind without the sugar crash.

2. Pause Before You Eat

If you find yourself reaching for a snack, press pause for a minute and check in with yourself. Are you actually hungry, or are you feeling emotional? If it’s the latter, give yourself a few moments to breathe and assess what’s really going on. Sometimes, just pausing can be enough to break the cycle of emotional eating.

Pro Tip: Drink a glass of water and wait 10 minutes. Often, thirst can masquerade as hunger, and taking a break gives you time to figure out whether you really need that snack.

3. Practice Mindful Eating

When you do eat, practice being present with your food. This means actually tasting it, savoring the flavors, and paying attention to when you feel full. Mindful eating helps you tune into your body’s hunger and fullness signals, so you’re less likely to eat for emotional reasons.

Next time you sit down to eat, try the following:

  • Turn off distractions (yes, that means Netflix) and focus on your meal.

  • Take small bites, chew slowly, and enjoy the process of eating.

  • Check in with yourself halfway through the meal to see if you’re still hungry.

4. Stock Up on Healthy Snacks

If emotional eating does strike, it’s helpful to have healthy options on hand. Instead of keeping a stash of cookies or chips, stock your fridge with fruits, veggies, nuts, or yogurt. These snacks will satisfy you without leaving you feeling sluggish or guilty.

Pro Tip: Keep healthy snacks at eye level in your fridge or pantry so they’re the first thing you see when you open the door. Out of sight, out of mind works for the junk food, too—stash the treats somewhere out of easy reach!

5. Don’t Be Too Hard on Yourself

Here’s the real kicker: emotional eating happens to the best of us. It doesn’t make you weak, and it doesn’t mean you’ve “failed” at healthy eating. The key is to recognize it when it happens and work on finding better ways to cope with your feelings. And when you do slip up? Cut yourself some slack. Life’s hard enough without beating yourself up over a box of donuts.

 

Emotional eating is a tough habit to break, but recognizing the signs is the first step toward doing something about it. Next time you’re tempted to snack your way through stress, try to pause, identify your emotions, and choose a healthier way to deal with them.

And remember, it’s okay if you have a bad day and find yourself elbow-deep in a bag of chips. What matters is that you keep moving forward, learning better ways to cope, and not letting one moment of emotional eating turn into a cycle.

Progress over perfection, always!

If you liked this read, check out this one about moving more and sitting less!

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