It’s the reason why so many diets fail: We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. And after eating, we feel even worse. Not only does the original emotional issue remain, but we also feel guilty for overeating. No matter how powerless you feel over food cravings, though, there is an answer. By practicing mindful eating, you can change the emotional habits that have sabotaged your diet in the past, and regain control over both food and your feelings.

What is Emotional Eating?

Emotional eating is a form of disordered eating and is defined as “an increase in food intake in response to negative emotions” and can be considered an ill adapted strategy used to cope with difficult feelings. More specifically, emotional eating would qualify as a form of emotion-focused coping, which attempts to minimize, regulate and prevent emotional distress.Interestingly, a study conducted by Bennett et al. found that emotional eating sometimes does not reduce emotional distress but instead enhances emotional distress by sparking feelings of intense guilt after an emotional eating session.

Not only is emotional eating a poor way to cope, but those individuals who frequently utilize emotional eating to cope with social or psychological stressors are at an increased risk of developing eating disorders.Emotional eaters are at an especially high risk of developing binge-eating disorder.

Are you an emotional eater or stress eater?

• Do you eat more when you’re feeling stressed?
• Do you eat to feel better(to calm and soothe yourself)?
• Do you reward yourself with food?
• Do you feel powerless or out of control around food?

Alternatives to emotional eating

If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento.

If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk

If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy.