Emotional eating

Emotional eating varies from person to person. Sometimes it involves eating a lot. Sometimes it involves constantly eating small amounts between meals.

You may, for example, notice that:

• you eat without actually being hungry;
• especially when you feel the urge to eat due to stress or sadness;
• you find it hard to stop once you’ve started;
• whether you prefer sweet, savoury or fatty food;
• you feel guilty afterwards;
• you use food as a reward;
• you eat in secret;
• you are strict with yourself after eating;
• you keep making New Year’s resolutions time and time again.

Sometimes, eating can feel like a way of regaining control. But afterwards, you may feel that you have actually lost control.

Emotional eating can arise when food becomes associated with comfort, calm or reward. That is understandable. Food is close at hand, readily available and quickly makes you feel good.

Stress, poor sleep and tiredness make it harder to make conscious choices. Your body then craves a quick energy boost more readily.

Even strict dieting can exacerbate emotional eating. If you impose too many restrictions, the urge can sometimes become stronger. Then, giving in just once feels like a failure, which perpetuates the pattern.

It helps to look at the moment before eating. Not to judge yourself, but to understand the pattern.

For example, you could:

• write down when you eat out of emotion;
• ask yourself whether you are hungry or need something else;
• providing regular meals;
• do not skip meals;
• find another way to reduce stress;
• do not categorise food as good or bad;
• eat small portions and be mindful of what you eat;
• remain calm after a difficult moment.

Don’t try to change everything at once. Recognising just one pattern is already an important step.

It is wise to seek help if emotional eating has a significant impact on your weight, mood or self-image. It is also a good idea to seek advice if you experience binge eating, feel ashamed or feel that food dictates your day.

Please contact your GP if you feel you are losing control over your eating or if your eating behaviour is making you feel down.

Together, we’ll look at which emotions, situations and habits influence your eating behaviour. In doing so, we’ll focus on stress, sleep, routine, self-image and achievable choices.

A lifestyle coach can help to bring more structure to eating and recovery. In cases of shame, binge eating, stress or negative thoughts, it can psychological support should be appropriate. A occupational therapist can help if planning, energy levels or daily routine affect eating habits.

Together, we’ll look for a non-judgemental approach, with steps that you can actually stick to.