It's been a long day. The kids are finally asleep, the work emails are piling up, and all you can think about is that chocolate bar hidden in the cupboard. Sound familiar? You're not alone. Emotional eating is a common struggle.
We get caught in a cycle of obsessing over what to eat, battling cravings, and feeling guilty after every indulgence. This is often linked to our emotions. When we're stressed, anxious, or sad, we frequently turn to food for comfort. But why does this happen, and why do our emotions seem to dictate our food choices?Â
Psychologist Jennifer Lerner's research offers some insights. Her work explores how our emotions influence our decision-making, including our food choices. Lerner suggests that when we experience high-energy emotions like anger or excitement, we tend to think more abstractly and focus on the big picture. This can make us more impulsive and risk-prone, leading to those "I'll worry about it tomorrow" food choices where we disregard the long-term consequences of unhealthy eating.
On the other hand, when we experience low-energy emotions like sadness or boredom, we tend to think more concretely and focus on the immediate details. This can make us risk-averse, leading us to stick with familiar comfort foods rather than trying a new way of coping with emotions, or a new food.
Think about those late nights writing emails or catching up on admin. Feeling stressed and overwhelmed? Your brain, in a stressed state, is seeking a quick reward to cope with the negative emotions, or a pick me up to cope with boredom.You might be more likely to reach for that convenient bag of crisps rather than chopping up a salad. Often, emotional eating is tied to deeply ingrained habits. We reach for the familiar comfort foods because our brains have learned to associate them with relief from stress or boredom.
Research shows that stress often leads to cravings for high-fat, high-sugar comfort foods, as these foods trigger the release of dopamine, a neurotransmitter associated with pleasure and reward, in the brain. Essentially, your stressed-out brain is looking for a quick and easy way to feel better, and those sugary, fatty treats fit the bill perfectly.
Taking Back Control: Practical Steps to Food Freedom
1. Become an Emotion Detective:
Track your emotional eating episodes. Keep a journal to identify patterns and triggers. What time of day do you tend to overeat? What situations or emotions lead to unhealthy choices?
Understand your patterns. Is it late-night work stress that sends you to the snack drawer? A frustrating meeting that triggers a craving for chocolate? Recognizing your triggers is the first step to breaking free.
2. Build Your "Calm Down Kit":
Create a plan. Instead of reaching for the biscuits, have a go-to list of alternative activities to help you cope with emotional triggers.
Find what works for you. This could include listening to your favorite music, taking a short walk outside, using a meditation app, or calling a friend for a quick chat.
3. Embrace Self-Compassion:
Be kind to yourself. We all slip up sometimes. Instead of beating yourself up over a less-than-healthy choice, acknowledge it, learn from it, and move on.
Focus on progress, not perfection. Every small step towards a healthier relationship with food is a victory. Celebrate those wins!
It's time to reclaim your life from food obsession. You deserve to feel good in your own skin, have the energy to pursue your passions, and enjoy food without guilt or restriction.
Breaking free from emotional eating is a journey, not a destination. It takes time, practice, and self-compassion. But by understanding your triggers, developing coping mechanisms, and making conscious choices, you can create a healthier, happier relationship with food.
Personal 1:1 Coaching with Wendy
Wendy works with academics to help them lose weight sustainably so that they can stop thinking about food, and start enjoying life. Packages start from £499.
About Dr Wendy Nicholls
My approach at NeverDiet is based on the psychology of eating. I have been researching eating for over ten years and published over 20 papers and book chapters on weight management, emotional eating, cravings, mindful eating, and obesity. I am a Chartered Coaching Psychologist with the British Psychological Society, and an accredited Practitioner Executive Coach with the European Mentoring and Coaching Council.
If you feel like it is time for a fresh approach to managing your eating and weight, then I'd love to help you. To book a chat and find out more about the practical and simple steps you can take to make some big changes to your eating and health then click on the booking diary below.
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