How to Overcome Emotional Eating


Do you often find yourself eating when you’re feeling stressed, anxious, or lonely? Emotional eating is a common problem that can lead to health issues, weight gain, and an overall decrease in wellbeing. Fortunately, there are simple steps you can take to overcome emotional eating and achieve optimal health and wellness.


Recognize the Signs of Emotional Eating

The first step to overcoming emotional eating is recognizing the signs. Emotional eating is when you eat to satisfy emotional needs rather than physical hunger. It can be triggered by stress, anxiety, boredom, loneliness, or other negative emotions. It’s important to be aware of the signs of emotional eating so that you can take steps to address the underlying issues rather than just reaching for food.

Signs of emotional eating include:

  • Eating when you’re not hungry

  • Eating to cope with stress or other negative emotions

  • Eating to reward yourself or make yourself feel better

  • Eating in response to external cues, such as the smell of food

  • Eating large amounts of food in a short period of time

Identify Your Triggers

Once you’ve identified the signs of emotional eating, the next step is to identify your triggers. Triggers are the events or situations that lead to emotional eating. Common triggers include stress, boredom, loneliness, fatigue, and anxiety. Identifying your triggers can help you become aware of when you’re most likely to emotionally eat and take steps to prevent it.


Develop Healthy Coping Strategies

Once you’ve identified your triggers, the next step is to develop healthy coping strategies. Healthy coping strategies can help you manage your emotions and address the underlying issues that lead to emotional eating. Healthy coping strategies include:

  • Exercising to reduce stress and boost your mood

  • Practicing relaxation techniques such as deep breathing or meditation

  • Journaling to express your feelings

  • Talking to a friend or family member

  • Engaging in a hobby or activity that you enjoy

Set Goals and Track Your Progress

Setting goals and tracking your progress can help you stay motivated and on track. Write down your goals and make a plan for how you’re going to achieve them. Track your progress by keeping a food and activity journal. This can help you stay accountable and motivated to reach your goals.

Focus on Eating Mindfully

Eating mindfully can help you become more aware of your eating habits and make healthier choices. Mindful eating involves being aware of your body’s hunger and fullness cues, eating slowly and without distractions, and savoring your food. Focusing on mindful eating can help you make healthier choices and avoid emotional eating.

Seek Professional Help

If you’re struggling to overcome emotional eating on your own, it’s important to seek professional help. A therapist or counselor can help you identify the underlying causes of your emotional eating and develop healthy strategies for managing your emotions. A nutritionist or dietitian can also help you develop a healthy eating plan that is tailored to your individual needs.


Emotional eating can be a difficult habit to break, but it is possible. By recognizing the signs of emotional eating, identifying your triggers, developing healthy coping strategies, setting goals, and seeking professional help, you can overcome emotional eating and achieve optimal health and wellness.