Clinical Psychologist and Psychotherapist in Training

How to Combat Emotional Eating

Food plays a crucial role in regulating our emotions and how our body responds to stress.

Prolonged stress reduces our ability to adapt and negatively impacts our overall balance.

Numerous studies show that under stress, our eating habits change—not just in caloric intake but also in the types of food we crave, often pushing us toward high-sugar or high-fat comfort foods.

Maintaining a balanced diet helps stabilize blood sugar levels, preventing spikes and hormonal imbalances that trigger emotional hunger. Let’s explore some practical strategies to combat emotional eating in daily life:

1. Learn to Listen to Your Body

The first step is distinguishing between physical hunger and emotional hunger. Unlike physical hunger, emotional hunger appears suddenly and drives us toward comfort foods—those that seem satisfying but often lack nutritional value.

This happens because the mind seeks ways to soothe negative emotions, such as stress or anxiety. Learning to listen to your body takes practice and patience, but it is essential for managing emotional eating.

2. Stop Using Food as a Distraction or Reward

Food should not be a “filler” for boredom or a reward/punishment mechanism—it should be seen as a source of nourishment for both body and mind.

If you notice an unhealthy relationship with food, consider seeking support from a professional who can guide you through this phase of your life.

3. Engage in Activities That Boost Your Mood

Hobbies, physical activity, or simply getting out of the house can shift your focus away from food as an emotional crutch. At the same time, these activities naturally increase serotonin levels, the hormone responsible for regulating mood.

4. Maintain a Consistent Eating Routine

A structured eating schedule prevents sudden hunger spikes that can lead to binge eating.

Skipping meals or avoiding snacks increases the risk of giving in to emotional hunger. Eating balanced meals and snacks throughout the day keeps blood sugar levels stable and reduces the temptation to seek comfort in food during moments of stress or boredom.

5. Practice Mindfulness and Stress-Reduction Techniques

Breathing exercises, yoga, and mindfulness can help manage stress and emotions, increasing awareness of thoughts and feelings. This makes it easier to recognize emotional hunger signals before acting on them.

By adopting these strategies, you can regain control over your eating habits and develop a healthier, more mindful relationship with food.


Giulia Zanchi
Clinical Psychologist and Psychotherapist in Training