Emotional Eating
When we hear the term ‘emotional eating’, it often carries a negative connotation. It conjures images of late-night binges, guilt, and loss of control.
However, what if we looked at emotional eating from a different perspective? What if I told you that emotional eating isn't necessarily a bad thing? In fact, it can be a normal part of a healthy relationship with food – here’s why.
Understanding Emotional Eating
Diet culture has told us that ‘emotional eating’ is bad, a sign of failure, that food is fuel – and nothing more. The irony being that some research has shown that dieters have an increased risk of using food to cope with emotions (1).
However, food is more than fuel. The reality is, food is emotional, it is tied to many social, cultural and religious events in daily life – cake at birthday parties, chocolate eggs at easter and my personal favourite, mince pies at Christmas! Food is a common source of comfort, whether it’s a lollipop after scraping your knee as a child or a cup of tea with a biscuit after a stressful day.
Therefore, it is entirely normal and unsurprising that food is a coping mechanism as it can provide comfort, pleasure, or a distraction from negative feelings. This is not inherently problematic; it may become problematic, if it is our sole coping strategy.
So, the goal is not to stop or cure emotional eating; the goal is to understand why it’s happening and what it’s trying to tell you.
Recognising the Role of Emotional Eating
Comfort and Connection: Food can be a source of comfort and connection. Think about how a warm bowl of soup can soothe you on a cold day, or how a slice of cake shared with friends can enhance a celebration. Emotional eating in these contexts is part of our social and cultural norms.
Mindfulness and Enjoyment: Eating can be a mindful and enjoyable experience. Savouring a piece of chocolate after a stressful day can be a moment of self-care. The key is to be present and enjoy the experience without guilt.
Balance and Awareness: Like any coping mechanism, emotional eating needs to be balanced with other strategies for managing emotions. It's important to recognise when you're eating to cope with emotions and to ensure it's part of a wider set of tools for self-care and emotional regulation.
When Emotional Eating Becomes Problematic
Emotional eating can become problematic when it’s the primary way you deal with emotions. Here are some signs that emotional eating might be a concern:
Frequency: If you're frequently turning to food to cope with stress, sadness, or boredom, it may indicate an overreliance on this coping mechanism.
Distraction: Using food to distract you from uncomfortable feelings on a regular basis, can be problematic, in that it blocks you from getting your needs met.
Lack of Control: Feeling out of control around food or experiencing guilt and shame after eating can be signs that emotional eating is impacting your well-being.
Strategies for a Balanced Approach
Develop a Diverse Toolkit: Build a diverse toolkit for managing emotions. This can include activities like exercise, journaling, talking to a friend, practicing mindfulness, or engaging in hobbies. The goal is to have multiple ways to cope with emotions, so food is just one option among many.
Honour Your Hunger: What you are thinking of as ‘emotional’ eating, could in fact simply be hunger! Check in that you are honouring your hunger and feeding yourself adequately throughout the day. Make sure your meals are satisfying and include a variety of nutrients to support overall health.
Two Helpful Questions: Once you are satisfied that you are not physically hungry, it may be helpful to ask yourself the following two questions (2)
What am I feeling, now? Examples: Angry, irritable, tired, worried, lonely, bored, happy, delighted etc.
What do I need, now? Examples: talk to someone, time alone, rest/sleep, movement, read a book, watch a movie, set a boundary etc.
Reframing Emotional Eating
I encourage you to reframe your perspective on emotional eating. It's not about eliminating it entirely, but about understanding its place in your life and ensuring it doesn't become your only strategy for managing emotions.
Emotional eating can be a normal and even positive part of a healthy relationship with food when approached with awareness. It’s important to remove the stigma and guilt often associated with it and recognise that food can be a source of comfort and joy. By integrating a variety of coping mechanisms and practicing mindful eating, you can enjoy food for both nourishment and emotional satisfaction without compromising your well-being.
Conclusion
By understanding and accepting emotional eating as a perfectly normal experience, you can cultivate a healthier, more peaceful relationship with food.
Remember, it’s not about perfection. It’s about progress and finding what works for you. Embrace the journey, nourish your body, and honour your emotions in a way that supports your overall health and well-being.
If you are interested in learning more about emotional eating, then my Group Coaching Programme, is for you. One whole module is dedicated to understanding emotional eating and I share lots of practical tools to unpick what it is trying to tell you. Join the waitlist now to be the first to hear when the next programme is launching.
References
1. Péneau, S., Menard, E., Mejean, C., Bellisle, F., & Hercberg, S. (2013). Sex and dieting modify the association between emotional eating and weight status. The American journal of clinical nutrition, 97 (6), 1307-1313.
2. Tribole, E., & Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th ed.). St. Martin's Essentials