Causes of Emotional Eating
Some people turn to comfort food when they feel stressed, anxious, down or have other negative emotions. The brain is wired to reward responses that feel good, so people often choose “comfort foods” that are sweet, salty or savory to try to make themselves feel better. These foods also tend to be high in fat and calories, resulting in weight gain. And, frequently, that weight gain triggers more negative emotions. How do you break that cycle?
Breaking the Emotional Eating Cycle
To stop emotional eating patterns, try these four steps:
- Determine what eating comfort food does for you. Does it make you feel happy or calm, or does it reduce your anxiety? Recognizing these thought patterns can help you proactively develop a healthier coping plan when feeling down or anxious.
- Know your triggers. Keep a food diary and write down what you eat, how much, and your feelings when you eat. You should start to notice a pattern that you can break. For instance, if you realize that you’re eating because you had a stressful day, try a different way to deal with the stress, such as meditation.
- Find a distraction. Focusing elsewhere for just five minutes can interrupt your thought process. Try taking a short walk, calling a friend or putting on a favorite song and dancing.
- Seek help. If these strategies don’t work for you, consider talking to a therapist. Cognitive behavioral therapy can help you replace negative thinking patterns with more productive ones.
More to Read
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- Artful Meditation: A Handful of Gratitude
- Diet and Exercise: Beyond Eat Less, Move More
- Anxiety Affects Men, Too, But It Doesn’t Always Look the Same
Medically reviewed by Jennifer Redding, LCSW-C, Executive Director of Behavioral Health Services, UM Upper Chesapeake Health/Klein Family Center
