Why We Emotionally Eat—and 5 Simple Techniques to Help You Stop
- Apr 2
- 4 min read
Updated: Apr 9
This topic hits hard for me. I have fluctuated with my weight all my life due to my emotional health. When I feel low, I overeat; when I feel happy, I eat more consciously and nourishingly. In my experience as a Holistic Personal Trainer, I have seen countless clients struggling with the same behaviour. So, I knew it was time to write a blog on it to help you if and when you find yourself emotionally eating.
Ever found yourself halfway through a bag of chips before realizing you weren’t even hungry? You’re not alone. Emotional eating is something many of us do—especially when we’re feeling overwhelmed, bored, stressed, or even just meh. Emotional Eating also looks like undereating when you're under stress, anxious, or too busy to even think about eating and other factors that cause you to under-nourish yourself.
But why do we reach for food in these moments?
And what can we do instead? I've got 5 proven tips and strategies for you to slowly implement and try out for yourself.
Why We Emotionally Eat
Emotional eating happens when we use food to deal with feelings rather than physical hunger. Food can be comforting, nostalgic, or simply a distraction from what we don’t want to feel. Stress? A cookie might give us a quick dopamine boost. Lonely? Ice cream might feel like a friend for five minutes.
The problem is, emotional eating often leaves us feeling worse. Not only do we bypass what our bodies actually need, but we also never really deal with the root of the emotion. So how can we break the cycle?
Here are five simple techniques that can help:
1. Stay Hydrated (Stress release & Hunger Control
Sometimes what feels like hunger is dehydration in disguise. Before grabbing a snack, try this:
Your brain is about 75% water. Even slight dehydration can affect your mood, focus, and energy levels. This can make you feel more anxious, overwhelmed, or irritable, often leading to stress eating or snapping at people.
Drink a glass of water, wait 5–10 minutes, then check in: “Do I still feel hungry?”
Drink a glass of water after your meal to check if you need that second helping.
Keeping a water bottle nearby throughout the day can also help you avoid that thirst-hunger confusion.
2. Practice Mindful Eating (Slowing Down & Chewing More)
Mindfulness is your superpower when it comes to eating. Instead of rushing through meals or snacking on autopilot, try this:
Sit down when you eat.
Put away distractions (even your phone and/or laptop).
Take smaller bites and chew slowly. Our digestive system includes our teeth and saliva. Try to chew 10-12 times before swallowing, allowing the beginning of the breakdown of food. Believe it or not,t this could be the reason you get bloated, constipated, or get upset tummies.
Check in with your body: “Am I still hungry? Am I full?” before eating more
Slowing down not only helps you enjoy your food more, but it also gives your brain time to register fullness, reducing the urge to overeat.
3. Try This Simple Breathing technique
Food often becomes a quick fix when we’re feeling anxious or overwhelmed. But deep breathing can help regulate your nervous system without a snack.
Try this easy square breath technique:
Inhale slowly through your nose for 4 counts.
Hold for 4 counts.
Exhale through your mouth for 4 counts.
Hold for 4 counts.
Repeat 3–5 times.
Read my blog on Nasal Breathing for more information on regulating your nervous system to help with mindfulness.
This square breathing technique gives your brain a moment to reset and helps you tune into your current needs (aka hunger).
4. Leave the Situation (Get out of the Kitchen)
Get up and leave the situation if you're feeling like you're about to emotionally or mindlessly eat.
If your go-to emotional eating happens in the kitchen, change your scenery; go for a short walk, sit outside, stretch, or call a friend. Even just stepping into a different room helps create a pause between the urge and the action. I also suggest nourishing your body with a salad or smoothie before heading to a restaurant you know doesn't have cleaner options. You can still order something, but it will be lighter and won't need so much. Remember, you're ALWAYS IN CONTROL of what you put in your mouth!
5. Ask Yourself: “What Am I Needing Right Now?”
This one’s powerful. Before grabbing food, pause and ask:
Am I tired?
Am I bored?
Am I lonely?
Am I avoiding something?
Naming the emotion can help you meet the real need instead of numbing with food. I use my journal for this. If my hands are busy with a pen and paper, I can't eat! Haha. Maybe you need a nap, a laugh, a hug, or just a few quiet minutes to yourself. The more you practice, the easier it gets. Please read my blog on using your intuition to hear what your body needs. This gives you the steering wheel for your life and body, which is what you need and can let go of.
Final Thoughts
Emotional eating is nothing to feel guilty about—it's simply a signal that your body and mind are asking for care. Instead of trying to “fix” it with willpower, try meeting it with curiosity and compassion.
You don’t have to be perfect. Next time the urge hits, start with just one of these techniques. Little shifts lead to big changes over time.
You’ve got this 💛 I am here for you when you need more accountability or to work on these triggers further with Inner Work sessions. In these sessions, you will discover your own triggers and why you do what you do.
Comments