Emotional Eating: More Than Just Hunger

Have you ever caught yourself reaching for a tub of ice cream after a breakup or a bowl of pasta

after a stressful day—even if you’re not truly hungry? That’s emotional eating: using food to

soothe or distract from our feelings. It means eating in response to sadness, anger, loneliness,

or other emotions. It can feel comforting—after all, as babies, many of us nursed to soothe pain

or fear—but relying on food too often for comfort can leave us feeling even worse later.

Emotional Triggers

Many feelings can push us toward the fridge.

Stress: A rough day or deadline might make salty or sweet snacks feel like an easy fix.

Loneliness: When we feel isolated or unloved, food can become a substitute hug. Some

people even describe comfort food as a “best friend” that numbs loneliness.

Boredom: With nothing else to do, eating just passes the time and adds a little excitement to a

dull moment.

Shame or guilt: Feeling bad about a mistake or a diet “slip” often leads to more snacking to

soothe the shame, which just fuels more guilt.

Negative emotions like loneliness, boredom, and stress often lead people to eat more than

usual. Those few bites may temporarily quiet our feelings, but they don’t solve the underlying

problem.

Bulimia Nervosa: When It Goes Further

Sometimes emotional eating spirals into bulimia nervosa, a serious eating disorder. Bulimia

involves eating a huge amount of food (bingeing) and then trying to undo it by purging—through

vomiting, laxatives, or fasting. People with bulimia often feel intense guilt or shame after a binge

and panic about weight gain. This extreme cycle is driven by deep emotions and a sense of loss

of control. Bulimia is less common than everyday stress-snacking, but it starts from the same

urge: using food to escape or numb emotional pain.

• Finding What You Really Need

From a psychodynamic view, food often stands in for missing comfort or unmet needs. It can

become an emotional refuge when other support feels unavailable. For example, someone who

didn’t get enough nurturing as a child might unconsciously reach for a warm bowl of soup when

upset. The key is to ask: What am I really hungry for right now? Are you craving love, rest,

understanding, or something else? Recognizing this can show you that the answer isn’t another

diet or more willpower, but understanding and meeting your true needs.

• Responding with Self-Knowledge

Try these gentle steps when feelings spike:

Pause and notice: If you feel an urge to eat, stop for a moment and take a few deep breaths.

Ask yourself what emotion is coming up.

Validate: Acknowledge that it’s okay to feel this way. Feelings are signals, not failures.

Meet the need: Consider what you truly need in this moment. Maybe it’s a hug, a chat with a

friend, or a calm break. Do that instead of reaching for a snack.

Be compassionate: Treat yourself like you would a good friend. Show understanding rather

than judgment.

Seek support if needed: Talking with a counsellor can uncover deeper emotions that fuel

your eating and help you work through them.

Simply paying attention to your emotions before eating can help break the cycle of emotional

overeating. Over time, as you learn to meet your true needs (even if it’s hard), those cravings

will lose their power.

Emotional eating is a signal, not a weakness. Everyone faces this sometimes. By tuning into the

feelings behind your cravings and responding with self-compassion, you gradually regain choice

and control. Food can return to what it’s meant to be: nourishment, not escape.