Tips to Stop Emotional Eating

By Dr. Susan Albers, psychologist at the Cleveland Clinic Hospital and author of "50 Ways to Soothe Yourself Without Food," "Eating Mindfully," "Eat, Drink & Be Mindful and "Mindful Eating 101."

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Everyone comfort eats now and then. Sometimes it is in small ways, such buying an ice cream cone as a pick-me-up after a stressful day at work or nibbling on chocolate when you are hormonal. While small doses of stress eating aren't necessarily physically dangerous, they can quickly develop into a habit. This habit can lead to weight gain or prevent you from losing weight.  Comfort eating is particularly problematic when it is the primary way you calm and soothe yourself.  The good news is that there are ways to stop comfort eating before it harms you physically and emotionally.  Listed below are 3 common questions about comfort eating.

How Can I Tell if I am Emotionally Eating?
There are 4 tell-tale signs of comfort eating.

  1. You eat when you are not physically hungry. Consider how long ago it was since you ate. Was it 3 hours ago or a half hour? Is your body sending you any clear signals that you are hungry? Is your stomach grumbling? Are you low in energy?
  2. It is hard to find food that satisfies you. For this reason, you don't stop eating when you are full. You may find yourself scavenging for food or eating things you don't even like.
  3. Cravings are triggered by an emotion such as anger, anxiety, or boredom etc.
  4. Comfort eating has a mindless component to it. You may not enjoy or taste the food because you are eating it mechanically, as if in a trance. Imagine sitting in front of the TV mindlessly popping chips into your mouth. 

Why is Food so Comforting?
There are many reasons food can be so seductive in moments of stress.

  • Biology.  When you are stressed out, your body is flooded with cortisol, a stress hormone, which makes you crave carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example.  Chocolate boosts the "feel good" neurotransmitters and chemicals in your body that make you more alert and excited.
  • Tune Out. Eating can be distracting. It can take your attention away from whatever is bothering you emotionally.
  • Beliefs. You may also be conditioned to believe eating can ease pain. Many media ads push the therapeutic value of food.  For example, a commercial may urge you to buy a particular candy because it will bring you "bliss" or "happiness."
  • Convenience. We enjoy things that are easy and convenient. Vending machines and fast food restaurants are always close at hand when you are fretting.
  • Entertainment. It is difficult for many of us to deal with boredom and anxiety. Preparing food and eating it can be entertaining and fills gaps in time.
  • Good Vibes. Emotional eating may be linked to your childhood. Perhaps home baked cookies or macaroni and cheese automatically trigger positive or comforting memories from the past.