Emotional Eating

Emotional eating, sometimes known as stress eating, can be defined as using food to cope with life circumstances or feelings, typically difficult ones. Sometimes the terms emotional eating and binge eating are used interchangeably, and although binges are often emotionally driven, not all emotional eating constitutes binge eating.

Triggers

Key stressors which can trigger emotional eating include:

  • Relationship issues / conflict
  • Workplace stress / co-worker stress / workplace bullying
  • Grief / loss
  • Life transitions
  • Crisis
  • Financial difficulties
  • Fatigue
  • Health Issues

Hard data on the prevalence of emotional eating is difficult, if not impossible to find. Anecdotally, in my Vancouver-based counselling practice, emotional eating is common, although there is a range when it comes to frequency and severity.

Rewards

Most people are wise to the fact that the consumption of food, and certain foods in particular produce chemical ‘feel-good’ changes in the brain. Certain foods, particularly those high in fat and sugar, may counteract stress by inhibiting activity in the parts of the brain that create and process stress as well as related emotions, according to Harvard Health.

In other words, emotional eating can be inherently rewarding while also offering rewards in areas that extend beyond our physiology. Other such rewards can include:

  • Social – For example, we often gather around food in social situations
  • Psychological – Such as a “treat” after getting through a difficult experience
  • Interpersonal – For example, mitigating conflict, such as “keeping the peace” when under social pressure
  • Emotional – When food is used to cope with emotional needs such as reducing a sense of isolation, relieving boredom, quelling anxiety, providing focus or acting as a distraction

Consequences

Rewards, however, can quickly be overshadowed by consequences, when eating becomes the “go to” coping strategy, such as:

  • Social – Should emotional eating start to invoke feelings of shame,  emotional eating may become a solo activity
  • Psychological – Possible negative consequences can include: loss of self esteem, confidence, distorted / lack of sense of self
  • Interpersonal – Emotionally eating in order to avoid important or challenging discussions
  • Emotional – Heightened distress after episodes of emotional eating; feelings may include: shame, embarrassment, loss of control, anxiety, depression, anger / frustration, self loathing
  • Physical – Effects may include uncomfortable feelings of fullness, suppression of hunger cues, sleep disruption, symptom exacerbation of pre-existing health conditions

Sometimes emotional eating can feel particularly overwhelming if its become very habitual, pervasive or we don’t have a handle on the extent of the problem. There are strategies, however, that can help!

If you have questions about help for emotional eating, I am happy to hear from you! Don’t hesitate to be in touch.

Related Articles

I Took A Photo of Two Chocolate Chips (Yes I Did) – Some Thoughts on Mindful Eating

February 2018 In Eating Issues

A personal account of my experience using YouAte, a mindful eating app.

Emotional Eating: Let’s Talk Strategy

November 2015 In Eating Issues

A strategic approach to emotional eating.

Recommended Books

Intuitive Eating: A Revolutionary Program That Works by E. Tribole & E. Resch (2012)

From the authors that coined the term intuitive eating, and then went on to write about it in this book, introduces the reader to intuitive eating and how to make it real.

Health at Every Size: The Surprising Truth About Your Weight by Lindo Bacon (2010)

Science-based expose on the fraudulence of the diet industry and the myth that ‘thin’ and ‘healthy’ are synonymous. Practical tools to eat intuitively and find joy again in moving one’s body. This book has also spawned a community of practitioners committed to using this approach with their clients https://haescommunity.com/search/ .

If Not Dieting, Then What? By Rick Kaufman (2005)

Sensible discussion of the practice of person-centred intuitive eating. Realistic, not idealistic take on eating mindfully.

Savor: Mindful Eating, Mindful Life by Thich Nhat Hanh (2011).

How to eat mindfully and intentionally. Because the primary author is a Buddhist monk, this book may have more appeal to those with Buddhist leanings.

Breaking Free From Emotional Eating

by Geneen Roth (2003). Practical tips and strategies, mostly contained in the first part of the book.

Resources

Wellness Together Canada

Canada-wide, 24/7 professional phone counselling and other support options.

Health at Every Size (HAES) Registry

Find a health practitioner that is committed to practicing a body-inclusive, HAES philosophy in their work with you.

Looking Glass Foundation For Eating Disorders

BC-based organization offering prevention initiatives and intervention programs for those suffering from eating disorders and their families.

Reduced-Cost Counselling [PDF]

A resource list of lower-cost professional counselling options in Vancouver. Corrections and suggestions welcome.