Emotional eating is the act of eating in response to emotions rather than physical hunger. It is a common but often neglected problem that can not just lead to weight gain but also give rise to a host of other health problems like Diabetes, Hypertension, Heart disease, Cancer, etc.
Types of Emotional Eating Disorders
1. Anorexia Nervosa
People with Anorexia restrict their food intake, because they have a distorted perception of their bodies, and are extremely afraid of gaining weight. If an individual’s calorie intake is restricted, they may experience rapid weight loss and end up with an extremely low weight.
2. Binge Eating Disorder (BED)
Binge Eating disorder is a major mental health issue today.A person who suffers from binge-eating disorder may often consume enormous amounts of food quickly. Frequently, they feel that have no or very little control over their eating habits.
3. Bulimia Nervosa
Bulimia Nervosa is a complex eating disorder that starts with Binge eating. During a binge, it can be extremely difficult for someone with bulimia nervosa to control their eating.After binge eating , they try to compensate for the excessive food intake by indulging in compensatory behaviour which could involve the following :
Inducing vomiting
Abusing medications (such as diuretics or laxatives)
intense physical activity
Fasting for long hours
Over time, this pattern of compensatory behaviors and binge eating may intensify into an uncontrollable compulsive behavior.
Is Binge eating or Emotional Eating the same as Over eating?
Binge Eating Disorder and Overeating are not synonymous or even similar.While overeating is an occasional experience that’s usually situational like indulging in your favorite food , or when you are stressed or during PMS.
BED is a more serious, frequent mental health condition.
Persons with BED, overeat compulsively, meaning they eat to feel good, even when they aren’t hungry.They are concerned and even feel guilty about it but find themselves helpless to control it.Binge eating is often about eating your emotions and not just food.
Causes of Emotional Eating
There are many different causes of emotional eating, but some of the most common include:
- Stress : Stress is a major trigger for emotional eating. When people are feeling stressed, they may turn to food for comfort or to numb their negative emotions.
- Anxiety : Anxiety is another common trigger for emotional eating. People who are feeling anxious may turn to food as a way to calm themselves down or to avoid their worries.
- Depression: People who are feeling depressed may lose interest in activities they used to enjoy, including eating. However, they may still turn to food for comfort or to try to boost their mood.
- Boredom :When people are bored, they may turn to food as a way to fill their time or to find something to do.
- Loneliness:People who are feeling lonely may turn to food for comfort or companionship.
- Anger:Sometimes people try to suppres stheir anger and frustration by eating to calm themselves.
- Low Self Esteem :People with low self-esteem may turn to food as a way to reward themselves or to cope with their negative feelings about themselves.
Why some people indulge in Emotional Eating?
- Physiological response to stress: When people feel anxious, their bodies release stress hormones, such as cortisol. Cortisol can increase appetite and induce cravings for sugary, fatty, and salty foods.
- Reward system in the brain: Sugary and fatty foods activate the reward system in our brains, releasing dopamine, a neurotransmitter that makes us feel happy and pleasured. This can make us crave these foods more when we are feeling stressed, as we are looking for ways to feel better.In fact sugary foods can eb as addictive as alcohol and other drugs because they create a feeling of Euphoria through the release of Dopamine, but this is short lived and after a few hours we may start craving again.
- Association of food with comfort: Many people associate food with comfort and positive emotions. When they are feeling anxious, they may turn to food to soothe themselves and feel better.
- Distraction: Eating can be a way to distract oneself from anxious thoughts and feelings. It can also be a way to avoid or delay dealing with the source of anxiety.
- Lack of healthy coping mechanisms: Some people may not have developed healthy coping mechanisms for dealing with anxiety. When they feel anxious, they may turn to food because it is something that they know will make them feel better, even if only temporarily.
- Ghrelin :Ghrelin is a hormone that is produced in the stomach and small intestine. It is often referred to as the “hunger hormone” because it plays a role in regulating appetite and food intake.
When ghrelin levels are high, they signal to the brain that it is time to eat. When ghrelin levels are low, they signal to the brain that it is time to stop eating.
Research has shown that ghrelin levels may be higher in people who engage in emotional eating. This suggests that ghrelin may play a role in emotional eating behavior.
- Neuropeptides :Neuropeptides are small proteins that act as messengers in the brain and nervous system. They play a role in a wide range of functions, including appetite regulation, mood, and stress response.The neurotransmitter dopamine is involved in food craving, decision making, executive functioning, and impulsivity personality trait; all of which contribute to the development and maintenance of binge eating.
Research has shown that neuropeptides may play a role in emotional eating. For example, one study found that levels of the neuropeptide neuropeptide Y (NPY) were higher in people with emotional eating disorder than in people without the disorder. NPY is known to increase appetite and cravings for food.
Another study found that levels of the neuropeptide corticotropin-releasing hormone (CRH) were higher in people who were exposed to a stressful situation. CRH is known to increase appetite and cravings for food, especially for sugary and fatty foods.
These studies suggest that neuropeptides may play a role in emotional eating by increasing appetite and cravings for food when people are feeling stressed or emotional.
I would like to add that not everyone who experiences anxiety will eat when they are feeling anxious. Some people may experience a decrease in appetite when they are anxious. Additionally, some people may eat when they are anxious, but they may not be aware that their eating is related to their anxiety.
When people experience these emotions, they may turn to food for comfort. This is because food can release dopamine, a neurotransmitter that makes us feel good. However, the feeling of pleasure is usually short-lived, and people may end up feeling more guilty and ashamed after emotional eating.
If you have already identified yourself as an Emotional Eater, here are ways for you to cope with Emotional Eating
- Identify your triggers. What are the situations, emotions, or activities that make you more likely to emotional eat? Once you know your triggers, you can start to develop strategies for coping with them in a healthier way.
- Find other ways to cope. When you feel the urge to emotional eat, try to find another way to cope with your emotions, such as going for a walk,talking to a friend, listening to music, or doing something relaxing.
- Don’t deprive yourself. It is important to allow yourself to enjoy your favorite foods from time to time in small portions. Depriving yourself will only make you more likely to binge on these foods when you do finally give in.
- Eat mindfully.Mindful eating is the practice of paying attention to the present moment and your bodily sensations while you are eating. It involves slowing down your eating, savoring your food, and being aware of your hunger and fullness cues.
How to eat mindfully
- Find a quiet place to eat. Sit down at a table and avoid distractions, such as the TV, your phone, or computer.
- Take a few deep breaths before you start eating. This will help you to center yourself and focus on the present moment.
- Look at your food and notice its colors, textures, and smells. Take a moment to appreciate the food before you eat it.
- Take small bites and chew thoroughly. Savor the taste of your food and pay attention to how it feels in your mouth.
- Put down your fork or spoon between bites. This will help you to slow down your eating and become more aware of your hunger and fullness cues.Chew every bite to the count of 20 at least.
- Notice how your body feels as you eat. Are you feeling satisfied? Full? Uncomfortable? Pay attention to your body’s signals and stop eating when you are full.
- Seek professional help. If you are struggling to overcome emotional eating on your own, talk to a therapist or counselor. They can help you identify your underlying triggers and develop healthy coping mechanisms.
Additional Tips to Cope with Emotional Eating
I started over eating when my Father was in the final stages of brain cancer.His condition was such that we needed to visit the emergency room very frequently.This would mean sleeping late or being half asleep , half alert for that dreaded phone call.I would often keep an overnight bag of supplies ready so that I would not waste any time in getting there.
Often I would lie in bed, sleepless with anxiety and watch something on my phone while stuffing myself with food, convincing myself that I was hungry whereas actually I was just trying to calm and comfort myself by eating and it was also my way of keeping myself awake. I was afraid if I slept I might not reach him within time in case of an emergency.I was married and lived separately from them, which added to my feelings of guilt.
So here are tips that helped me to tackle my emotional eating:
- Keep a food diary. Tracking what you eat and how you are feeling can help you identify patterns and triggers.I quickly switched to healthier options and smaller proportions like popcorn,almonds or roasted chana.
- Practice mindfulness. This involves paying attention to your thoughts, feelings, and bodily sensations without judgment.Instead of seeking escape and comfort in food, try to understand the why and what and then the how of your feelings.Talk to yourself and ask yourself – How do you feel ? What is bothering you ?
- Get regular exercise. Exercise is a great way to reduce stress and improve your mood.Despite being sleep deprived, I would make it a point to go for long walks everyday , this not only kept my weight in check but also made me feel more peaceful.
- Get enough sleep. When you are well-rested, you are better able to manage your emotions and make healthy choices.I would often sleep for only 4 hours a day and that would make me even more hungry and edgy.In my case I could not help my sleep but if possible try to get your timely 6-7 hours at least.Hit the bed as early as possible to get the most out of your sleep hours.
- Keep unhealthy foods away.Avoid keeping unhealthy foods in the house. I started keeping apples and almonds nearby so that i would only reach out for them when I needed to eat.
Remember, it is important to be patient and compassionate with yourself. It takes time to break the habit of emotional eating. Don’t get discouraged if you slip up from time to time. Just pick yourself up and keep going.
‘I thank my friends Rakhi Jayashankar and Roma Gupta Sinha who gave me the opportunity and motivation to write for their joint venture – Truly Yours Holistic Emotions Blog Hop.
This post is part of Blogchatter’s CauseAChatter.
When I am depressed, I eat more, and I love eating the foods that give me comfort. Not always junk foods, but it could be anything from paneer roll to biryani to payasam to even pastries. However, I focus on my health too and prefer to eat healthy because I feel calmer and lighter when I eat healthy foods. Lately I came to know about BED and it was scary! Thanks Dr. Preeti for writing such a well-researched and well-presented blog post. It’s a great read from this bunch of posts.
Thank you Swarnali, I am so happy that you liked it.
What am insightful analysis here and imagine a learned doctor like you fell prey to it when your dad was unwell this silent culprit can cause severe imbalances in humans. I myself am a victim of stress eating and hiding it for several reasons, will be v mindful of your suggestions
W eare all humans at the end of the day, I am glad to raise awareness in the hope that it will help people to understand their own eating beahviour.
I have heard a lot about this. Also Princess Diana had one of the above. Perhaps I have also gone through emotional eating for a brief period. It’s so important to understand if this is really happening to us.
Yes Cindy, Princess Diana confessed to suffering from Bulimia Nervosa, her confession helped a lot of people to break the silence and seek treatment.
Emotional eating is a very common, especially women who consider it as a mood swing rather than something that needs to pay attention and seek medical help for.
I agree Ujjwal,I hope the pointers in the post help in understanding when it is time to seek help or make changes.
I was eating at night post dinner at lot & realised it’s emotional eating. I would worry about the tasks on hand for the next day and stress over it. Then I joined a fitness community and that changed my perspective towards food and that support helped.
I am glad that you identified your triggers Aesha, and got the right guidance to help you curb the habit.
I used to snack a lot at one time, especially, in the night. But in July when we shifted house, suddenly I stopped. Now I find food nauseating. I eat very healthy, but I am losing weight which is not good for me.Will try to follow your tips.
I have always eaten mindfully. I eat simple homecooked food and rarely any processed foods. Right now I am going through a severe depressive episode and I find food nauseous. My intake goes down, the medicines are strong so there is a lot of interrelated results. I wish I could get back to my old Psychiatrist. Nothing is helping now.
Yes, acute anxiety and depression can cause loss of appetite but remember Harjeet, thi is a phase in your journey.You are strong and loved ,and are valuable.So take care of yourself, eat and break the cycle to emerge stronger.I am sure you will find the right consultant who will help you.
I have always eaten mindfully. I eat simple homecooked food and rarely any processed foods. Right now I am going through a severe depressive episode and I find food nauseous. My intake goes down, the medicines are strong so there is a lot of interrelated results. I wish I could get back to my old Psychiatrist. Nothing is helping now.
This is altogether a different insight I got to know about the connection between eating and emotional wellness. I had no clue about this till the time I read your post and I am grateful to you for enriching my knowledge base. If I go by the emotions that you mentioned which can trigger the wrong way of in-taking food I can relate to me. If I am depressed and stressed I get prone to eating but mostly chocolates and sweets. If am angry or having anxiety I prefer to skip the meal. But somehow I dont know why I am still unable to see difference in my weight downsize when I try to take limited or required food when in good mind. I need to seriously think on this and analyze my eating habits based on your post. I will try to follow your tips by heart and hope to see a good change in my weight for a healthy lifestyle. Thank you so much for this highly informative post.
I had no idea about these disorders before reading your post. It’s eye-opening to learn about the different types of emotional eating disorders and their potential health consequences. Your tips for mindful eating are so practical and helpful. In my family, we generally opt for home-cooked meals over junk food. I particularly resonate with your personal experience of emotional eating during a challenging time. It’s brave of you to share that. Keeping a food diary and practicing mindfulness are excellent strategies, and I can see how exercise and getting enough sleep would make a big difference in managing emotions and cravings.
I have two bad habits when it comes to eating and I must give those up–finding chips to snack on and bread to dip in tea! I have worked hard to correcting my food habits, especially during my periods, when my emotions are totally haywire. I have noticed an urge to eat sweets with my mother who tries to remain calm but is always craving sweets when she senses a disturbance. However, she finds it difficult to find help with her emotional state. I guess, we will see progress slowly, as everyone reacts to situations differently.
The fact that you are so mindful of your and your Mother’s eating patterns is great Ambica. Being mindful is half the task done, it take sus time to change these patterns and come out of the comfort zone definitely , so I am sure whatever changes you are making , you shall reap the benefits sooner or later or.
This is actually scary and I’m glad you gave an overview to understand the problem plus handy solutions. When we know where we are, it might help us to come out of it too. I found this post personally very informative and useful…thanks.
I learned about Bolimia for the first time when I watched an interview with Princess Diana when she opened up about her condition. Since then whenever any client comes to Mee with emotional eating issues, I cite this example with them and try to make them do mindful eating. However I was thinking that BED and Bolimia are the same. Now when I know detail, I realise how dangerous bolimia can be.
For me, it is quite the opposite. I cannot eat when I am stressed. I do enjoy cheat foods and justify them as the only food items I am still allowed to eat given my allergies. Does not help my body though. At the end of the day, mindful eating is important. Thanks for such an informative post.
I binge it when I am sad, even if when I am not hungry. I needed this post Preeti. This was personal for me. You have no idea how much you have helped me with this.
I am glad my thoughts resonated with yours and I hope it helps you deal with your emotional eating as much as it did mine.
While most of us overeat at times, Binge Eating Disorder is a kind of disease and should be treated before it’s too late. Your pointers are very useful in treating eating disorders, Doc. Thanks for sharing.
This post provides valuable insights into emotional eating and its various aspects, such as different disorders, causes, and coping strategies. It’s crucial to be aware of emotional eating and its potential effects on health, and these tips are helpful for those looking to overcome it.
Let me begin by saying that you have written a wonderful article on the topic of eating disorder. Very in-depth and full of coaching/support. I too realized about binge eating especially late at night, this was a response to tremendous amount of stress. As my emotional growth journey unfolded and through articles like your I was able to identify the triggers and remedy the situation. Again great article- I hope folks beyond the hop find it useful.
This insightful article by Dr. Preeti Chauhan comprehensively covers the spectrum of emotional eating and its diverse implications on our health and well-being. The breakdown of different emotional eating disorders such as Anorexia Nervosa, Binge Eating Disorder (BED), and Bulimia Nervosa offers a crucial understanding of the seriousness of these conditions, distinguishing them from occasional overeating.
The detailed explanation of triggers, ranging from stress, anxiety, and depression to loneliness and anger, provides a comprehensive view of why individuals turn to emotional eating. Moreover, the connection between physiological responses, hormones like ghrelin, and neuropeptides underlines the complexity of emotional eating behaviours.
The article not only identifies these issues but also offers practical coping strategies. The emphasis on mindful eating techniques, identification of triggers, finding alternative coping mechanisms, and seeking professional help is commendable. Additionally, the personal experiences regarding coping during distressing times are relatable and add a practical perspective.
Dr Chauhan’s tips based on her journey are precious. The suggestions to keep a food diary, practice mindfulness, maintain regular exercise, ensure adequate sleep, and manage the availability of food in the household offer actionable solutions for individuals dealing with emotional eating.
Overall, the article provides a holistic understanding of emotional eating and offers practical, realistic ways to cope. It’s a valuable resource that educates and empowers readers to tackle these challenges healthily and compassionately.
Thank you so much!
This is such an important subject and I’m glad you chose to write on it along with offering useful tips to tackle the problem. In my case, I have sought to give up snacking between meals entirely. If I feel the urge to nibble, I sip on water, and only when I identify it as true hunger (and not emotional or boredom hunger), I snack on a fruit. Actively cutting out sugar also helps, as that is another thing we indulge in readily when emotionally triggered.
I used to binge eat as a teenager which made my weight issues even worse. Stress eating is a real problem and it helps if we can identify what ticks us off. Mindful eating needs loads of patience and can be achieved slowly with consistent efforts.
Thanks for choosing this topic. I have few close connection who are currently going through this BED. Your post was like a recap of what I was seeing on a daily basis. But I’m glad that they were made to understand the importance of mindful eating wil help in lessening
Eating can also be a part of Emotional wellness, well that is thought to.ponder. You are right we sometimes ignore these small signs of Emotional well being. A thorough researched post.
A beautiful and comprehensive post about eating disorders. I love that you’ve also listed alternative coping mechanisms.
Thank you for explaining Bulimia in detail. I had only heard of the umbrella term in my childhood when the chicken soup books had come out. This is an informative post.
I have noticed through your post how our psychological states are strongly connected to our eating habits.
I have done a lot of stress eating myself and that has led to a lot of weight gain. It’s been hard to reduce the weight but somehow I am managing this. Knowing what is leading to excessive eating and managing it with support is the best thing to do. Also I agree with you taking small portions of food is the key.
To get such a detailed explanation of the eating disorders in detail from a doctor is a boon in disguise. This post is very important coming from a doctor. Thank you for all the information
This is one my own challenges and your article is so detailed and covers all aspects that reading through it also made me pause and evaluate myself and the points that resonated with me show me my reasons and i like your practical tips that can help me get better with this habit.