Emotional Overeating – What Is It and How Is It Addressed?

What Is Emotional Overeating?

Emotional overeating refers to the consumption of usually large quantities of food in a single eating episode, typically in response to negative emotions, such as sadness, anger, disappointment, pain, loneliness, stress, anxiety, and boredom, and less frequently in response to positive emotions, like joy.¹

In emotional overeating, individuals turn to food intake to manage their emotions.

Essentially, food “is used” as a means to alleviate negative emotions, which is why it’s often referred to as “comfort food”.

Emotional overeating episodes are something we might all experience at some point in our lives, and this is normal as food has an intrinsic relationship with our mental state.

However, when food intake becomes the only strategy to manage and/or cope with our emotions, a vicious cycle begins that includes:

• Consumption of usually large quantities of food to meet emotional needs. Also, during overeating episodes, foods of low nutritional value are typically chosen, meaning foods that provide many calories without supplying us with nutrients.

• The individual feels temporary relief and emotional unburdening.

• An increase in body weight is observed.

• Weight gain leads to guilt, low self-esteem, and dissatisfaction.

• The individual continues to overconsume food in an attempt to cope with negative emotions.

What Are the Differences Between Biological and Emotional Hunger?

The term biological hunger refers to the body’s natural need to eat in order to gain energy and continue to function, that is, to be able to perform its basic functions.

Therefore, the body sends “signals” that prompt the individual to consume food to satisfy their energy and nutritional needs. A very characteristic sign of biological hunger is when our stomach “growls”.

The characteristics of biological hunger include its gradual onset, which does not create an urgent need to eat and can be postponed.

Also, there is no desire for consuming a specific food as a variety of foods can be eaten.

Furthermore, food consumption does not create negative emotions, such as guilt, since the individual experiences self-control and a sense of satiety.

Conversely, emotional hunger is characterized by a desire for food intake aimed at immediate relief from unpleasant emotions.

Emotional hunger appears suddenly and is very intense.

Also, usually when it comes to emotional hunger, there is a need for consuming a specific food, typically high in calories, fats, and sugar, such as chocolate, ice cream, pizza, or any other “unhealthy” snack that the individual considers a “guilty” pleasure.

Food intake under the influence of emotional hunger continues beyond satiety, as the individual does not feel satisfied even with a full stomach.

Finally, during emotional hunger, although there is momentary satisfaction and pleasure, this often ends in remorse and guilt, either due to consuming large quantities of food or choosing a “guilty” food, or often due to both.

Are There Foods That Evoke More Emotions Than Others?

A food doesn’t just bring us a feeling of satisfying biological hunger, but it also creates feelings of pleasure, enjoyment, satisfaction, or reward.²

Research has shown that certain foods have a greater impact on feelings of pleasure and satisfaction on their own, causing us to seek them out more and consume them, even if we’re not truly hungry.

These foods are usually calorie-dense and have a high content of fats, sugar, and salt.

However, the emotional charge that various foods carry also depends on the experiences we have built with each food. Thus, something we have associated in our minds with moments of carefree joy or with someone’s care begins to take on another dimension, so that we seek it not only because of hunger or for its taste but also to evoke those emotions it reminds us of due to experiences.

What Are the Causes of Emotional Overeating?

Furthermore, the exact causes of emotional overeating are not known. ³

There doesn’t seem to be one main cause or trigger that leads to the manifestation of this eating behavior.

It’s likely that emotional overeating is due to a combination of factors, such as genetic, psychological, environmental, social, and biological factors.

Factors that lead to an increased risk of emotional overeating include:

• Low self-esteem, increased feelings of anxiety and stress

• Mental disorders, such as depression

• Traumatic event or loss in the past

• Dissatisfaction with body image

• Disturbances in brain physiology or in hormones produced by the brain

• Adoption of strict and restrictive diets

How Can I Deal with Emotional Overeating?

Emotional overeating can be addressed. Some strategies include:

Keep a Food and Emotions Diary

A very important tool that will help us manage emotional overeating is keeping a food and emotions diary. This diary can give us many important insights into the connection between consuming specific foods in relation to emotions and recognizing specific patterns in daily life.

Consuming food in response to emotions usually happens automatically. Therefore, often the person is unable to recognize what exactly triggers the emotional overeating episodes.

By recording your emotions during dietary episodes, you can discover the “guilty” emotions that lead you to consume food and consequently discover what triggers this eating behavior.

By recognizing the trigger, we can more effectively address emotional overeating.

Find Alternative Solutions

Identifying emotional triggers alone is not enough to address emotional overeating. The next step is finding alternative solutions.

That is, when you recognize the signs of emotional hunger and feel the urgent need to consume specific food-snacks, then it’s good to engage in any other activity that will distract your mind from the desire for food.

For example, if you feel lonely, you can call a friend who makes you feel good or you can spend time with your pet. If you feel tired, you can pamper yourself with a hot cup of tea or alternatively, you can take a bath. If you’re bored, you can read a book, watch a movie you like, or turn to an activity/hobby you enjoy.

Don’t Skip Your Physical Activity

Physical activity, beyond the essential role it plays in maintaining and improving our physical health, has a great impact on our mental well-being.

In an era where stress and tension are often part of our daily lives, emotions that trigger emotional overeating episodes, exercise appears as an effective strategy for managing the negative emotions of this lifestyle.

The stimulus of exercise leads to the release of neurotransmitters in the brain, such as endorphins. Endorphins (β-endorphin, enkephalin) are chemicals produced mainly in an area of the brain, the pituitary gland, and in other body tissues. They are natural opioids that help reduce pain and have been found to be associated with positive emotion. Endorphin levels after exercise increase, causing a positive mood change and mental well-being.

Also, regular exercise enhances the feeling of self-esteem and self-confidence, while simultaneously reducing anxiety and stress.

Don’t Skip Snacks During the Day

It’s good to try to have small and frequent meals throughout the day, as this achieves better regulation of blood glucose levels and avoids large fluctuations.

This way, you are more likely to avoid cravings, which often lead to overconsumption of “junk”, unhealthy snacks, such as chips, pastries, croissants, chocolates, etc.

Also, it would be good to be prepared in advance and stock up on healthy snack options, which will be easily available for you to use whenever you feel you need an energy boost during the day.

Good snack choices are:

• Fruit with nuts

• Homemade cookies

• Homemade cereal bars

• Whole Grain Crackers with Cheese

• Whole grain toast or pita bread with cheese and various raw vegetables

Learn from Your Mistakes and Don’t Get Discouraged

Discard the “all or nothing” mentality.

After an overeating episode, continue your effort normally. Next time you’ll do better. You’ve already taken a first step to break the vicious cycle.

Don’t Be Ashamed to Ask for Help

It would be good if you try and find that you can’t manage emotional eating on your own, to seek the help of a specialist in psychology and nutrition.

Conclusion

Generally, we shouldn’t be concerned if we greatly enjoy our food – this is healthy and normal.

However, if we catch ourselves eating without really being hungry, just to satisfy an emotional need, then we are exhibiting what is called “emotional overeating”.

In this case, we should learn not to cover our emotional needs (anxiety, loneliness, boredom, anger, etc.) with food.

A key part in managing emotional overeating is learning to recognize the signs and differences between biological and emotional hunger.

Also, there are various strategies you can apply to limit emotional eating such as: keeping a food-emotions diary, engaging in activities, increasing physical activity, and consuming healthy and nutritious snacks throughout the day.

Additionally, we should emphasize that emotional overeating should not be viewed as a weakness.

On the contrary, it is an eating behavior that can be due to various factors, which we can sometimes control and sometimes not.

It would be best to consult a psychology specialist and a nutrition expert, who can provide you with the appropriate support and guidance you need to address emotional eating and develop healthy relationships with food.

By seeking help, we show strength and determination to face our problems and improve our health and well-being.

Bibliography

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2. Fuente González C.E., Chávez-Servín J.L., De La Torre-Carbot K., Ronquillo González D., Aguilera Barreiro M.D.L.Á., Ojeda Navarro L.R. Relationship between Emotional Eating, Consumption of Hyperpalatable Energy-Dense Foods, and Indicators of Nutritional Status: A Systematic Review. J. Obes. 2022;2022 doi: 10.1155/2022/4243868.

3. Strien T. Causes of Emotional Eating and Matched Treatment of Obesity. Curr Diab Rep. 2018; 18(6): 35.doi: 10.1007/s11892-018-1000-x.