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How to Control
Emotional Eating

There’s a reason hamburgers and mashed potatoes are called “comfort food.” Many people turn to food when they’re anxious, stressed, or in the dumps. Emotional eating can lead to eating more high-fat foods, extra pounds—and may even be linked to some eating disorders. Turning to food in times of need is a hard habit to break, but there’s help.

How do you know if you’re considered an emotional eater? Here are some common signs to look for:

• Feeling like food is your friend
• Obsessing about food, or using it to reward yourself
• Frequent weight changes
• Hiding evidence of what you’ve consumed
• Not being able to stop eating
• Feeling guilty after eating

Identifying Eating Triggers

Keeping a food diary is a good way to find out not only if you’re an emotional eater, but also what prompts your binges. Write down what you eat and your mood at the time. Common feelings and situations linked to emotional eating include:

• Anxiety
• Stress
• Loneliness
• Depression
• Anger

Most people occasionally eat for reasons other than hunger. But if emotional eating becomes a pattern or habit, it’s time to take action.

Find Other Ways to Cope

Studies suggest that the brains of emotional eaters may be wired differently than those of other people. But you can retrain it with healthier habits.

Find other ways to react to emotional situations. For instance, take a walk or play with the dog when you feel anxious. Identify hobbies you enjoy, like reading or sports, to help take your mind off macaroni and cheese. Slash stress from your life by learning time management skills and relaxation techniques, spending time with friends and family, or connecting with a support group.

If you start to feel more stressed or depressed, or can’t control your eating despite your efforts, talk with a health care professional. Counseling or other treatments can help you break the cycle.