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Emotional eating: how to cope

Emotional eating is a common phenomenon that can affect anyone at any age. It involves the tendency to eat in response to negative emotions, such as stress, anxiety, sadness, and loneliness, instead of eating for the sake of hunger or nutrition. Emotional eating can be a difficult habit to break, and if left unchecked, it can lead to a host of health problems, including obesity, high blood pressure, heart disease, and diabetes.

In this blog, we will explore the causes of emotional eating, its effects on health, and some strategies to help overcome this habit.

Causes of Emotional Eating

Emotional eating can be triggered by a variety of factors, including stress, boredom, loneliness, depression, and anxiety. When we experience negative emotions, our bodies release stress hormones such as cortisol, which can increase our appetite and cause us to crave high-fat, high-sugar foods. These foods provide a temporary feeling of comfort, but they can also contribute to weight gain and poor health in the long run.

Emotional eating can also be a learned behavior, developed over time as a coping mechanism for dealing with stress and negative emotions. For example, if we grew up in a family where food was used as a reward or a way to soothe emotional pain, we may continue to turn to food as adults when we are feeling down.

Effects of Emotional Eating

Emotional eating can have a variety of negative effects on health. Overeating can lead to weight gain and obesity, which in turn can increase the risk of other health problems such as heart disease, diabetes, and high blood pressure.

Emotional eating can also lead to feelings of guilt, shame, and low self-esteem, which can contribute to depression and anxiety.

Strategies to Overcome Emotional Eating

If you struggle with emotional eating, there are several strategies that can help you break the cycle and develop healthier eating habits.

  1. Recognize your triggers: The first step to overcoming emotional eating is to recognize your triggers. Keep a journal of when and why you eat, and note any emotions you are feeling at the time. This can help you identify patterns and recognize when you are eating in response to emotions rather than hunger.

  2. Find alternative ways to cope: Once you have identified your triggers, find alternative ways to cope with negative emotions. This could include exercise, meditation, deep breathing, or talking to a friend or counselor.

  3. Practice mindful eating: Mindful eating involves paying attention to your food and your body while you eat. This can help you recognize when you are full and prevent overeating. It can also help you savor your food and enjoy the experience of eating.

  4. Stock your kitchen with healthy options: Make it easier to make healthy choices by stocking your kitchen with nutritious foods such as fruits, vegetables, lean protein, and whole grains. Avoid keeping high-fat, high-sugar foods in the house, as these can be tempting when you are feeling down.

  5. Seek support: Overcoming emotional eating can be difficult, and it can be helpful to seek support from friends, family, or a counselor. Joining a support group or seeking professional help can provide accountability and motivation to stick to your goals.


Emotional eating is a common habit that can have negative effects on health and wellbeing. By recognizing your triggers, finding alternative ways to cope with negative emotions, practicing mindful eating, stocking your kitchen with healthy options, and seeking support, you can break the cycle of emotional eating and develop healthier habits. Remember that change takes time and effort, but the benefits of improved health and wellbeing are worth it.

That's all for now!

Chiara x

ps. Book your free consultation with me on if you would like to see how I can help you to improve your health and general wellbeing through a personalized nutrition plan that's right for you.

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