The Psychology of Eating: Identifying and Managing Emotional Eating Triggers
Emotional eating, or eating in response to emotions rather than hunger cues, is extremely common. Studies show that up to 60% of overeating episodes are triggered by emotions, rather than physical hunger (2). In addition, this leads to food selection which usually entails a greater proportion of calories from highly-palatable foods, containing high saturated fat, salt, sugar or a combination (3). This type of eating can sabotage health goals and lead to weight gain, reduced self-esteem, and feelings of lack of control around food.
The first step in managing emotional eating is increasing self-awareness around personal triggers and warning signs. By tuning into both the emotions that may trigger eating and the actual act of eating itself, we can empower ourselves to choose healthy coping strategies instead. This article will explore common causes of emotional eating, strategies to manage urges, and ways to develop insight into your own patterns.
Causes and Triggers
Emotional eating can be triggered by many different feelings, situations, and stressors (2), including:
● Negative emotions like stress, sadness, boredom, anxiety, anger, loneliness, shame, or depression
● Positive emotions like joy or celebration
● Hormonal fluctuations related to menstrual cycles
● External factors like work stress, social occasions, holidays, changes or transitions in life
● Trauma history, low self-esteem, or lack of strong coping skills
In response to these triggers, the brain activates reward centers that prompt cravings for highly palatable comfort foods (1). This provides a way to self-soothe, distract from, or cope with difficult emotions in the short term.
Signs of Emotional Eating
Some clear signs that eating may be emotionally driven include:
● Eating when you’re not hungry or past the point of fullness
● Feeling out of control around certain foods/binge eating
● Reaching for sugary, fatty, or processed comfort foods
● Eating mindlessly or while distracted
● Hiding or feeling guilty about what you eat
● Eating when you’re already full or when you’ve already met calorie goals
By tuning into these patterns, you can start to distinguish emotional eating from physical hunger. Hunger builds slowly, subsides after eating, and does not include cravings or guilt.
Strategies to Manage Emotional Eating Urges
When an emotional eating urge strikes, try these healthy coping strategies instead: ● Take a walk, stretch, or do an exercise you enjoy
● Call a supportive friend or family member
● Write in a journal about your thoughts and feelings
● Make a warm herbal tea and practice deep breathing
● Take a bath or listen to relaxing music
● Identify if certain thoughts or self-talk are triggering you, and challenge them
It also helps to have healthy snacks on hand, practice self-care, manage stress, and overcome unhelpful thoughts about food or body image. Be compassionate with yourself in the process - change takes time.
Developing Self-Awareness
To gain insight into your personal emotional eating patterns:
● Keep a food journal tracking hunger levels, emotions, and triggers
● Check in with yourself before and after eating episodes
● Look for patterns related to certain moods or situations
● Seek support from a therapist, coach, or support group
Increased self-awareness helps you recognize triggers sooner so you can choose a healthy alternative coping mechanism. Be patient and positive with yourself throughout the process.
Managing emotional eating requires tuning into body signals, emotions, and eating urges so you can respond consciously rather than mindlessly reach for food. By developing self-compassion, healthy coping skills, and awareness around your personal triggers, you can gain freedom and control around food.