Why Am I Eating This? Understanding Emotional Eating (and What You Can Do About It)

Have you ever reached for a cookie when you were stressed? Or found yourself halfway through a bag of chips before realizing you weren’t even hungry? If so, you’re not alone. This is something called emotional eating, and it’s something many of us do—even if we don’t realize it.

Let’s break it down.

What Is Emotional Eating?

Emotional eating is when we eat not because we’re hungry, but because we’re feeling something—like stress, boredom, loneliness, sadness, or even happiness. Food becomes a way to cope with our emotions instead of fuel for our bodies.

You might notice it happens:

• After a long, frustrating day

• When you're feeling lonely at night

• During a celebration or holiday

• When you're bored and want “something to do”

It’s completely human. Our brains are wired to seek comfort, and food—especially sugary, salty, or fatty food—can give us a temporary feel-good boost.

But here’s the catch: that comfort is short-lived. Afterward, we often feel guilty, bloated, or even more emotional than before.

So, What Can You Do Instead?

Here’s the good news—emotional eating is a habit, and habits can change. Here are some simple steps to help you shift that pattern:

Pause Before You Eat

Next time you find yourself heading to the kitchen, stop for just 30 seconds. Take a deep breath. Ask yourself: What am I feeling right now?

Sometimes just naming the emotion—“I’m overwhelmed,” “I’m bored,” “I feel anxious”—can take away its power.

Find New Ways to Cope

If food has been your go-to comfort, it’s time to build a new toolbox. Try:

• Taking a walk

• Calling a friend

• Journaling your thoughts

• Sipping tea and breathing deeply

• Listening to music

• Doing a quick stretch or dance

These simple actions can help you ride out the emotion without turning to the fridge.

4. Be Kind to Yourself

This is important. Emotional eating isn’t a failure. It’s a sign you’re human. Beating yourself up only fuels more negative feelings—and more emotional eating. Instead, notice it. Learn from it. And try again tomorrow.

Remember: Food is Not the Enemy—But It's Not the Solution, Either

We all eat emotionally sometimes. The goal isn’t to be perfect—it’s to become aware. With a bit of attention, some self-compassion, and a few new tools, you can build a healthier, more peaceful relationship with food.

You deserve that.