Help! I’m eating my emotions!

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Let’s face it — emotional eating happens to the best of us. Stress at work? An argument? Simply feeling blah? Suddenly, that bag of chips or tub of ice cream starts looking like the solution to everything. When life gets overwhelming, food often becomes a quick fix to soothe anxiety, manage stress, or find a little comfort. And honestly? That’s human.

The problem is, when it becomes a go-to habit, it can turn into a tricky cycle — one that takes a toll on both your mood and your health. So how do you break free without guilt or extreme restrictions? The registered dietitians at our partner ÉquipeNutrition have some smart, practical tips to help you out.

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Why do we eat our emotions?

Before jumping into solutions, it's important to understand where this habit comes from. When faced with stress or negative emotions, the brain naturally seeks ways to feel better. Eating foods high in sugar, fat, or salt triggers the release of dopamine, a feel-good neurotransmitter, encouraging us to seek that quick burst of gratification.

The challenge is that while emotional eating can offer temporary relief, it doesn't address the root cause of stress or anxiety. Over time, it may lead to feelings of guilt, increased anxiety, and negative impacts on physical health, including energy levels and weight management.

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3 strategies to navigate emotional eating
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1. Becoming aware of your emotions before eating

The first step in managing emotional eating is to pause and check in with yourself before reaching for a snack. One of the best pieces of advice a dietitian might give is to slow down and try to identify the emotion behind the craving. Is it true physical hunger, or is it emotional? Take a few deep breaths and assess the situation.
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The STOP Technique

The STOP technique is a simple but powerful tool to break automatic thoughts and impulsive behaviours. It gives you a moment to step back and make a more mindful choice. Here's what the acronym stands for:

• S: Stop what you’re doing right now.
• T: Take a breath (deeply, to help you reset).
• O: Observe what’s going on inside you (What emotions are you feeling ? Is this true hunger or an emotional need ?).
• P: Proceed (move forward, but after making a conscious and intentional choice that aligns with your real needs).
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2. Alternative strategies: meeting emotional needs differently

Once you've identified the emotion behind your urge to eat, you can explore new strategies to meet your actual needs. For example, if stress is the underlying emotion, meditation, a short walk, listening to calming music, or doing some deep breathing exercises can be effective ways to regulate emotions without turning to food.
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Building a Wellness Strategy Bank

One effective way to stay prepared is to create a personal "wellness strategy bank", a collection of activities you can turn to when emotional cravings strike. Here are a few ideas you might include :

• Practising yoga or meditation
• Deep breathing or coherence breathing
• Drawing or journaling
• Trying out a new, simple recipe
• Starting a new book
• Taking a warm bath
• Enjoying a tea or herbal infusion
• Going for a walk or stepping outside for fresh air
• Calling or texting a friend
• And more!

Having a ready list of go-to activities can make it easier to respond to emotions with mindful actions that genuinely meet your needs.
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3. Practising mindful eating

If you decide to soothe an emotion with food, it’s important to do so with self-kindness and awareness. Rather than judging yourself, view this moment as an opportunity to practice self-connection by eating mindfully. Mindful eating encourages intentional, attentive eating, which can truly transform your relationship with food and how you feel during and after your meal.
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Eating with all 5 senses: a mindful approach

Engaging all five senses during meals helps you turn eating into a fully conscious experience. Here’s how :

• Sight: Take time to appreciate how your food looks — notice the colours, shapes, and textures. A beautiful meal can enhance satisfaction.
• Smell: Before you eat, deeply inhale the aroma of your food. Smelling food helps stimulate digestion and adds to the pleasure of eating.
• Taste: Fully savour the different flavours. Let yourself recognise subtle taste variations.
• Touch: Notice the texture of each bite — is it crunchy, creamy, or tender? Texture plays an important role in the eating experience.
• Hearing: Pay attention to the sounds your food makes — like the crunch of fresh vegetables — to stay present and engaged.
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Eating slowly: savour every bite

Eating slowly is a simple yet powerful habit to reconnect with your body’s cues. Slowing down allows your brain and stomach to coordinate better, helping you recognise fullness earlier and feel more satisfied. Here are a few ways to practise :

• Chew each bite thoroughly (you can even count your chews!)
• Set your fork down between bites
• Add crunchy foods like fresh fruits, veggies, or nuts
• Avoid distractions like TV or your phone during meals
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Setting yourself up for success: prevent emotional eating before it starts

Adopting new habits takes time and practice, but small, consistent efforts can lead to lasting change. Here are some proactive strategies to reduce the risk of emotional eating :

• Plan your meals ahead: Lack of preparation often leads to impulsive food choices. Having meals and snacks ready can reduce emotional snacking.
• Eat consistently: Try to have a meal or snack every 3-4 hours to avoid getting overly hungry, which can trigger emotional eating.
• Establish a daily relaxation ritual: Set aside 5–10 minutes each day for mindfulness or relaxation practices to help regulate stress levels.
• Maintain a stable sleep routine (7–9 hours per night): Sleep deprivation can increase hunger hormones and lead to energy crashes that fuel emotional cravings.
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Finding your balance again

The key to success is offering yourself patience and compassion. Taking small, steady steps will help you build lasting, sustainable habits. A registered dietitian nutritionist can also support you with personalised guidance to manage emotions and food habits in a healthier way, tailored to your lifestyle and needs.

Bonjour-Santé members benefit from exclusive advantages. To obtain personalized advice, take advantage of exclusive services such as unlimited one-time consultations with Bonjour-santé nutritionists, as well as an exclusive discount on your first consultation with a dietitian-nutritionist from our partner, ÉquipeNutrition. Log in to your Bonjour-santé account or subscribe to benefit from it! 

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