When is eating…actually emotional Eating?
Emotional eating is something many of us experience, often without even realising it. Whether it's reaching for late-night snacks out of boredom, turning to food for comfort during stress, or simply trying to fill an emotional void, eating in response to feelings rather than physical hunger is a deeply human behaviour.
Eating is one of the most accessible and socially accepted ways to soothe ourselves, it’s inherently pleasurable, comforting, and satisfying. Our brains naturally seek out comfort and dopamine, especially during times of emotional discomfort or depletion.
Our goal isn't to eliminate emotional eating entirely (because it CAN be a great coping mechanism!), but to better understand it and create space for more intentional, compassionate responses.
So how do I start to reduce emotional eating?
The first step is to simply recognise and acknowledge when you do have the urge to eat out of boredom, stress, sadness, or another emotion. Instead of fighting your internal dialogue to stop eating, which can often make cravings stronger and lead to feelings of failure or shame if you do eat emotionally. If you feel ready, try to gently sit with the discomfort and explore it with curiosity.
The PAUSE acronym is a well-known mindfulness tool to help people slow down, pay attention to the moment, and respond more thoughtfully. This can be useful when starting to unpack emotional eating, using the following steps:
P – Pause
Take a moment to stop before reaching for the food.
A – Acknowledge
Notice what you’re feeling — physically, emotionally, or mentally — without judgment.
U – Understand
Try to understand what’s driving the urge or emotion. What do you really need right now?
S – Self-compassion
Respond with kindness and care rather than criticism or guilt.
E – Evaluate
Choose your next step with intention — whether that’s eating mindfully, taking a walk, calling a friend, or simply resting.
By creating this space between the urge to eat and your reaction, you open the door to better understanding what you truly need in that moment. Instead of judging emotional eating as a weakness or flaw, it can be useful to see it as a signal or an invitation to slow down and explore whether what you really need is nourishment, rest, connection, or something else entirely. Over time, cultivating this awareness can empower you to respond with greater intention, whether that means eating mindfully or choosing another supportive way to meet your emotional needs.
Sometimes this means turning to another activity that brings a sense of pleasure or calm to help regulate your nervous system. It might be helpful to create your own “coping mechanism toolkit” by thinking of other activities and hobbies you can use as coping mechanisms.
This will look different for everybody depending on the person and the emotion at hand, but here are some examples that we have seen clients use successfully:
Go for a short walk outside
Do a 5-minute breathing or grounding exercise
Take a shower or bath
Listen to your favourite music or a calming playlist
Call, text, or video chat with a friend
Watch a comfort show or something that makes you laugh
Write in a journal or jot down how you're feeling
Cuddle or spend time with a pet
Do a creative activity like drawing, painting, or crafting
Read a book or listen to an audiobook
Water your plants or tend to a garden
Do some gentle stretches or yoga
Light a candle and sit with a cup of tea
Dance it out or move your body in a way that feels good
It’s important to remember that turning to food for comfort isn’t inherently wrong or something to feel ashamed of. In fact, food can be a valid and effective coping tool amongst others like the ones listed above. The key is recognising when it’s your only or primary coping strategy, and whether it’s helping you feel better in the long term. Exploring emotional eating and healing your relationship with food isn’t a quick-fix, and the tips I’ve shared in this post are designed to be a starting point.
Want personalised support?
A trained Dietitian can help you navigate the challenges, provide insight into your individual struggles and support you on your journey to overcoming emotional eating. Book an appointment today.