Emotional Eating: How To Recognise and Reframe It
- Bridgette Matthewson
- 57 minutes ago
- 3 min read
We experience a range of emotions every day - sadness, boredom, anxiety, frustration, anger and even excitement. While these feelings are a normal part of life, they can often sneak their way into our eating habits.
As dietitians, we frequently see emotional eating play out when food becomes a source of comfort or distraction. On the contrary, severe forms of emotional eating can lead to feelings of guilt, shame or even a disconnection from the pleasure of eating altogether. Over time, it can negatively affect your relationship with food - turning eating into a coping mechanism rather than a nourishing experience.
What Is Emotional Eating?
Emotional eating occurs when we eat in response to feelings rather than physical hunger. This might look like reaching for snacks when bored, treating yourself with food after a stressful day or mindlessly eating during moments of procrastination.
Sometimes, we’re not even aware it’s happening - especially in the busyness of daily life. We may find ourselves grabbing food out of habit without asking, “am I truly hungry, or am I trying to soothe something else?”
Common Emotional Triggers
Not all emotional eating is obvious. Here are some common emotional triggers:
Depression
Boredom
Procrastination
Celebration / Excitement
Frustration or Anger
Stress
Anxiety
If you notice frequent eating episodes that occur in the absence of hunger - especially tied to recurring emotional states - it may be time to pause and reflect…
Start by Asking Yourself:
Am I physically hungry?
If not, move to the next question:
What am I feeling?
Try to name the emotion - overwhelmed, lonely, bored, tired, stressed?
What do I actually need right now?
Sometimes, food isn’t the answer. It might be rest, connection, movement or reassurance.
Reframing Emotional Eating
Recognising emotional eating is a powerful first step. But the next step is even more important: reframing it with compassion.
It’s not about blaming yourself - it’s about understanding what you're truly seeking and offering yourself something more helpful in that moment. You may be experiencing an unmet emotional need and sometimes you might not be able to fill it alone, asking for support or reaching out can be an act of self-care too.
Healthier Ways to Nurture Yourself
Try creating a toolbox of non-food ways to soothe or distract yourself when emotions run high:
Go for a walk in nature
Journal your thoughts or feelings
Listen to calming music
Call a friend or loved one
Do a short breathing or mindfulness exercise
Try a yoga or a stretching session
Watch a favourite movie or series
Read a book that brings comfort
Tend to your garden or houseplants
Do a simple household task
Light a candle or bring fresh flowers into your space
Take a relaxing bath or get a massage
Everyone’s emotional toolkit will look different - the key is to experiment and find what works for you.
Progress Doesn’t Mean Perfect
If you notice yourself falling back into emotional eating patterns, don’t be discouraged. It doesn’t mean you’ve failed - it means you’re human. Sometimes, a new situation or feeling may catch you off guard. Use it as an opportunity to build more self-awareness and refine your coping strategies.
The fact that you noticed is progress.
If emotional eating feels out of your control or is affecting your daily life, support is available. As dietitians we can work alongside your psychologist and other healthcare providers to help you rebuild a healthier, more balanced relationship with food.
We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.
Comments