Emotional Eating.

Emotional eating is something many of us experience, often without even realising it.

Whether it's reaching for late-night snacks out of boredom, turning to food for comfort

during stress, or simply trying to fill an emotional void, eating in response to feelings

rather than physical hunger is a deeply human behaviour.

Eating is one of the most accessible and socially accepted ways to soothe ourselves

— it’s inherently pleasurable, comforting, and satisfying. Our brains naturally seek

out comfort and dopamine, especially during times of emotional discomfort or

depletion.

Our goal isn't to eliminate emotional eating entirely (because it CAN be a great

coping mechanism!), but to better understand it and create space for more

intentional, compassionate responses.

So how do I reduce emotional eating?

The first step is to simply recognise and acknowledge when you do have the urge to

eat out of boredom, stress, sadness, or another emotion. Instead of fighting your

internal dialogue to stop eating — which can often make cravings stronger and lead

to feelings of failure or shame if you do eat emotionally — if you feel ready, try to

gently sit with the discomfort and explore it with curiosity.

The PAUSE acronym is a well-known mindfulness tool to help people slow down and

respond more thoughtfully. This can be useful for emotional eating, using the following steps:

P – Pause

Take a moment to stop before reaching for the food.

A – Acknowledge

Notice what you’re feeling — physically, emotionally, or mentally — without

judgment.

U – Understand

Try to understand what’s driving the urge or emotion. What do you really need right

now?

S – Self-compassion

Respond with kindness and care rather than criticism or guilt.

E – Evaluate

Choose your next step with intention — whether that’s eating mindfully, taking a

walk, calling a friend, or simply resting.

By creating this space between the urge to eat and your reaction, you open the door

to better understanding what you truly need in that moment. Instead of judging

emotional eating as a weakness or flaw, it can be useful to see it as a signal or an

invitation to slow down and explore whether what you really need is nourishment,

rest, connection, or something else entirely. Over time, cultivating this awareness can empower you to respond with greater intention, whether that means eating mindfully or choosing another supportive way to meet your emotional needs.

Sometimes this means turning to another activity that brings a sense of pleasure or

calm to help regulate your nervous system. It might be helpful to create your own

“coping mechanism toolkit” by thinking of other activities and hobbies you can use

as coping mechanisms.

This will look different for everybody depending on the person and the emotion at

hand, but here are some examples that we have seen clients use successfully:

• Go for a short walk outside

• Do a 5-minute breathing or grounding exercise

• Take a shower or bath

• Listen to your favourite music or a calming playlist

• Call, text, or video chat with a friend

• Watch a comfort show or something that makes you laugh

• Write in a journal or jot down how you're feeling

• Cuddle or spend time with a pet

• Do a creative activity like drawing, painting, or crafting

• Read a book or listen to an audiobook

• Water your plants or tend to a garden

• Do some gentle stretches or yoga

• Light a candle and sit with a cup of tea

• Dance it out or move your body in a way that feels good

It’s important to remember that turning to food for comfort isn’t inherently wrong or

something to feel ashamed of. In fact, food can be a valid and effective coping tool

amongst others like the ones listed above. The key is recognising when it’s your only

or primary coping strategy, and whether it’s helping you feel better in the long term.

If you are struggling with emotional eating and feel like you would benefit from

personalised advice, our team is here to support you.

Book in your FREE discovery call

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