Week 27 – Understanding Emotional Eating and Tips to Break the Cycle

Emotional eating is a common phenomenon where individuals turn to food for comfort, stress relief, or as a way to cope with challenging emotions.

While occasional emotional eating is normal, relying on food as a primary coping mechanism can have negative effects on overall health and well-being. In this article, we will explore the concept of emotional eating, its underlying causes, and provide practical strategies to overcome and cope with this behaviour. Let’s delve into the world of emotional eating and discover healthier alternatives for managing our emotions.

Emotional eating involves using food to cope with or suppress emotions, such as sadness, stress, boredom, or anxiety. It is often characterised by consuming large quantities of high-calorie, comfort foods without true hunger. Emotional eating provides temporary relief, but it doesn’t address the underlying emotional issues. Over time, it can lead to weight gain, poor body image, and a cycle of guilt and shame. By understanding the triggers and causes of emotional eating, we can develop healthier coping mechanisms to manage our emotions effectively.

Strategies to Overcome Emotional Eating:

1. Mindful Eating: Practice mindful eating by paying attention to physical hunger cues, eating slowly, and savouring each bite. This helps develop a greater awareness of the body’s signals and reduces impulsive eating. A good tip is to have a nourishing meal or snack every 2-3hours. This can help you identify hunger ques and can prevent the urge to overindulge later in the day as it assists in providing the body with important nutrients to feel satisfied.
2. Identify Emotional Triggers: Keep a food diary to identify patterns and triggers for emotional eating. Note down the emotions, situations, or stressors that lead to the urge to eat. Recognising these triggers can help develop alternative coping strategies.
3. Find Alternative Coping Mechanisms: Discover non-food ways to manage emotions. Engage in activities such as exercise, journaling, meditation, deep breathing, or seeking support from friends and loved ones. These strategies can help distract from emotional cravings and provide healthier outlets for emotions.
4. Create a Supportive Environment: Surround yourself with a supportive network of friends, family, or a support group. Share your challenges and seek encouragement when needed. Having a supportive environment can provide emotional support and accountability during the journey.
5. Seek Professional Help: If emotional eating becomes a persistent issue impacting your well-being, consider seeking professional help from a registered dietitian or therapist specialising in emotional eating. They can provide personalised guidance and support to address the root causes and develop a customised plan for overcoming emotional eating.

Emotional eating can be a challenging habit to break, but with awareness and the right strategies, it is possible to overcome and cope with this behaviour. By practicing mindful eating, identifying triggers, finding alternative coping mechanisms, and incorporating self-care, you can develop a healthier relationship with food and emotions.

Try this poached eggs with smashed avocado and tomato recipe to start your day with a nourishing balanced meal your body will thank you for!

TRY THIS WEEK’S RECIPE: poached eggs with smashed avocado and tomato

Written by An Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia