How To Break Free From Emotional Eating

Justina Nothard
Jan 27
5 min read

Updated: Jan 28

Have you ever found yourself reaching for a snack, not because you're hungry, but because you're stressed, sad, or just bored? Emotional eating can feel like an endless cycle, but today, I'm going to show you how to break free and take back control of your relationship with food.

Emotional eating is a great example of where our psychology can't be ignored when trying to manage weight loss. So many of us struggle with emotional eating—it's not just about willpower; it's about understanding the deeper reasons behind our cravings. We'll explore practical steps to help you identify emotional triggers, build healthier habits, and find freedom from emotional eating for good. Stick around until the end for a special resource that can help you on this journey.

You can also watch this video on my YouTube channel.

Understanding emotional eating and recognising triggers

Let's start by understanding what emotional eating really is. Emotional eating happens when we turn to food as a response to our feelings rather than actual physical hunger. It's not about needing fuel for your body—it's about trying to soothe emotions like stress, sadness, boredom, or even happiness. For example, think about those times you've reached for a tub of ice cream after a tough day or grabbed a bag of chips while binge-watching TV because you felt lonely.

One of the first steps to breaking free from emotional eating is learning to recognise the difference between physical and emotional hunger. Physical hunger comes on gradually—you might feel your stomach growling or notice low energy levels. On the other hand, emotional hunger tends to hit suddenly, often with cravings for specific comfort foods like sweets or carbs.

A simple way to start identifying whether you're truly hungry is to pause before eating and ask yourself, ''Am I physically hungry right now?'' If the answer is no, it's time to dig deeper into what might be triggering those cravings. Keeping a food and emotion journal can be incredibly helpful here. Write down what you eat, how you feel before and after eating, and any patterns you notice. Over time, this can help you uncover the emotional triggers—like stress at work or feeling unappreciated—that lead you to turn to food.

Building emotional awareness and mindful eating practices

Once you've started identifying your triggers, the next step is building emotional awareness. This means becoming more in tune with your emotions so they don't control your actions. One simple but powerful technique is labelling your emotions as they arise. For example, if you feel overwhelmed, simply saying to yourself, ''I feel anxious right now,'' can help reduce the intensity of that feeling and make it easier to process without turning to food for comfort.

Mindfulness practices like deep breathing or meditation can also be game-changers when it comes to managing emotions before they spiral into cravings. Even just taking a few deep breaths when you feel stressed can help calm your nervous system and give you the space to make a more intentional choice about how to respond.

Mindful eating is another essential tool in breaking free from emotional eating. This means slowing down during meals and really paying attention to the experience of eating—savouring the flavours, textures, and smells of your food. Try removing distractions like your phone or TV while eating so you can focus entirely on your meal. By doing this, you'll reconnect with your body's natural hunger cues and be less likely to overeat.

Finding non-food coping mechanisms

When emotions run high, it's natural to want something that brings comfort—but that doesn't have to be food. One of the best ways to break free from emotional eating is by finding alternative coping mechanisms that address your emotional needs in healthier ways.

For example, if you're feeling stressed, taking a walk outside or practising deep breathing exercises can help calm your mind and body. If loneliness is triggering your cravings, consider calling a friend or journaling about how you're feeling. Sometimes, engaging in creative activities like drawing, dancing, or even gardening can be incredibly therapeutic.

The key here is experimentation—try out different strategies until you find what works best for you. Once you've identified a few go-to options, create a ''toolkit'' of non-food coping mechanisms that you can turn to when emotional triggers arise. Having these tools at the ready can make all the difference in those moments when cravings hit.

Reframing negative thoughts and practicing self-care

Another critical piece of breaking free from emotional eating is reframing negative thoughts around food and self-worth. Often, we tell ourselves things like, ''I deserve this cake because I had a bad day,'' but what if we flipped that narrative? Instead of using food as a reward or comfort, try saying something like, ''I deserve to take care of myself in ways that truly nourish me.'' Shifting this mindset takes practice but can have a profound impact on how you approach food.

Positive affirmations can also help rewire your thinking over time. Phrases like ''I am in control of my choices'' or ''I am worthy of self-care'' might feel awkward at first, but repeating them regularly can build confidence and self-compassion.

Speaking of self-care—it plays a huge role in reducing emotional eating episodes. When we're tired, stressed, or overwhelmed, we're far more likely to reach for quick fixes like sugary snacks or comfort foods. That's why prioritising things like regular exercise, quality sleep, hydration, and relaxation is so important. Remember: self-care isn't selfish; it's essential for both your physical and mental well-being.

Progress over perfection: creating a supportive environment

Finally—and this is so important—remember that breaking free from emotional eating isn't about being perfect; it's about progress over time. You're going to have good days and bad days—and that's okay! Celebrate small wins along the way rather than focusing on setbacks. For example, if you paused before grabbing a snack today and asked yourself whether you were truly hungry—that's worth celebrating!

Creating an environment that supports your goals can also make this journey easier. Stock your kitchen with nourishing foods instead of processed snacks so healthier options are always within reach when hunger strikes. And if possible, set boundaries around stressful situations or people that may trigger emotional eating.

Most importantly, be kind to yourself throughout this process. Lasting change doesn't happen overnight—it takes patience and self-compassion—but every step forward brings you closer to freedom from emotional eating.

You can also download the worksheet here to help you with emotional eating:

Remember, breaking free from emotional eating isn't about being perfect—it's about progress and building healthier habits over time. You've got this!

If you're ready to take your journey further, check out my My BMB Program. It's packed with practical tools and strategies designed specifically for people who want lasting change in their relationship with food and their bodies.