Emotional eating is the
practice of consuming large quantities of food
-- usually "comfort" or junk foods -- in response to feelings
of hunger. Experts estimate that 75% of overeating is caused by
Many of us learn that food can bring comfort, at least in the
short-term. As a result, we often turn to food to heal emotional
Eating becomes a habit preventing us from learning skills that
effectively resolve our emotional distress.
Depression, boredom, loneliness, chronic anger, anxiety,
stress, problems with interpersonal relationships and poor
can result in overeating and unwanted weight gain.
By identifying what triggers our eating, we can substitute more
appropriate techniques to manage our emotional problems and take
weight gain out of the equation.
How Can I Identify Eating Triggers?
Situations and emotions that trigger us to eat fall into five
Social: Eating when around other people. For example,
can result from being encouraged by others to eat; eating to fit
arguing; or feelings of inadequacy around other people.
Emotional: Eating in response to boredom, stress, fatigue,
depression, anger, anxiety or loneliness as a way to "fill the
Situational: Eating because the opportunity is there. For
example, at a
restaurant, seeing an advertisement for a particular food, passing
bakery. Eating may also be associated with certain activities such
watching TV, going to the movies or a sporting event, etc.
Thoughts: Eating as a result of negative self-worth or
for eating. For example, scolding oneself for looks or a lack of
Physiological: Eating in response to physical cues. For
increased hunger due to skipping meals or eating to cure headaches
To identify what triggers excessive eating in you, keep a food
that records what and when you eat as well as what stressors,
or emotions you identify as you eat. You should begin to identify
patterns to your excessive eating fairly quickly.
How Do I Break Myself of the Habit?
Identifying eating triggers is the first step; however, this alone
not sufficient to alter eating behavior. Usually, by the time you
identified a pattern, eating in response to emotions or certain
situations has become a pattern. Now you have to break the habit.
Developing alternatives to eating is the second step. When you
reach for food in response to a trigger, try one of the following
Read a good book or magazine or listen to music
Go for a walk or jog
Take a bubble bath
Do deep breathing exercises
Play cards or a board game
Talk to a friend
Do housework, laundry or yard work
Wash the car
Write a letter
Or do any other pleasurable or necessary activity until the urge
What If Distracting
Myself Isn't Enough to Keep Me From Eating?
Sometimes simply distracting yourself from eating and developing
alternative habits is not enough to manage the emotional distress
to excessive eating. To more effectively cope with emotional
Individual or group counseling
These techniques address the underlying emotional problems and
resolve the original problem as well as teach you to cope in more
effective and healthier ways. For more information on these
As you learn to incorporate more appropriate coping strategies and
curb excessive eating, remember to reward yourself for a job well
We tend to repeat behaviors that have been reinforced, so reward
yourself when you meet your nutrition management goals. Buy that
that vacation, or get that massage to reward yourself to increase
likelihood that you will maintain your new healthy habits.