It’s actually anytime we are using food to make us feel better rather than to fuel our bodies or because we’re hungry. In fact, there’s nothing wrong with emotional eating in and of itself. We derive pleasure from food; it makes us happy, and this is actually a key reason why we have survived as a species. 

Emotional eating is the tendency to eat in response to an emotion (anxiety, sadness, depression, etc.) or a sensation (e.g. fatigue, stress). Indeed, we do not always eat to satisfy hunger. Eating can be a kind of refuge to calm negative feelings.

Eating to respond to emotions can set off a vicious cycle! Take for example a person with a marital problem. To alleviate stress and problems, this person finds comfort in eating. Over time, this will become an automatism, a habit. This person will not only feel frustrated because they are not solving the real problem, but they will also be putting on weight. This will cause a drop in self-confidence, frustration or feelings of guilt. Then the food will come back to respond to their new negative emotions… And that will create an endless cycle!

Emotional eating does become an issue when it’s the only coping mechanism that we have. So, one of the main ways to manage emotional eating is to find new coping mechanisms and to prioritize our self-care. Some ways to do that are to ask yourself: How can I be kind to myself without using food? How can I respond to my needs without using food? How can I prioritize my happiness and my comfort and really take care of my feelings and give myself the space that I need in order to cope, without using food? 

Some specific coping mechanisms that you can use can include exercising, meditation, and even journaling from the comfort of your own home. Things that you can do for the prioritization of self-care can be taking the time off and using it to maybe engage in projects that you’ve been putting off for a while. 

Some other quick things you can do are maybe doing your nails or just taking time off to sit and relax. 

You can learn to reorient your eating habits. Consider seeking help from a dietitian-nutritionist and/or psychologist who specializes in thoughtful eating. 

In the meantime, here are some tips to get you started :

1. Write it down. Start a food and mood journal to track the foods you eat and how much you eat, and how you feel when you eat. Look for trends to discover the links between your mood and your food cravings.

2. Break the cycle. If you discover a negative trend, take steps to change it. You might be able to replace junk food with healthier choices, or reduce portion sizes. Or take a walk to distract yourself when the temptation is too strong.

3. Eliminate distractions. When you eat, close all screens and focus on your food - the taste, smell and appearance. Savor each bite and pay attention to the indications of satiety.

4. Evaluate and eat. When you are tempted by a snack, take a moment to rate your hunger on a scale of 1 to 5. Are you really hungry, or are you bored? Start with a glass of water. Sometimes thirst masquerades as hunger. After a few minutes, if you are still hungry, eat.

5. Increase your efforts gradually. Set small goals to change your behavior. For example, start by eating your meals at the table rather than on the go. Or put your fork down between bites to take the time to enjoy your food. Changing long-standing habits takes time and motivation.

With practice, thoughtful eating can help you find pleasure in eating, love and listen to your body.