Eating your emotions: when food becomes a refuge

What is emotional eating? 

Emotional eating refers to eating in order not to satisfy physical hunger, but to cope with an emotion. This behavior, which is very common, can be occasional or recurrent, and affects both healthy people and people living with a chronic condition.

Definition and mechanisms of emotional eating 

Eating becomes a way of coping with unpleasant emotions such as stress, sadness, boredom or anxiety, which does not mean lack of willpower, but represents an unconscious coping strategy. The body does not necessarily need energy, but the mind seeks relief. Certain foods, such as those high in sugar or fat, are associated with a feeling of quick comfort, which encourages their consumption at such times.

Real vs emotional hunger: what is the difference? 

It can sometimes be difficult to differentiate between physical hunger and emotional hunger. The former develops gradually, can be satisfied by any food, and disappears after eating. The latter is often sudden, urgent, focused on ‘pleasure’ foods (sweet or savory), and is sometimes accompanied by a persistent feeling of emptiness, even after eating. Learning to recognize these signals can help you better understand your real needs.

What causes emotional eating? 

Understanding the origins of emotional eating allows you to take a step back from your current eating habits and consider healthier solutions.

The role of stress, anxiety and depression 

Chronic stress is one of the most common triggers of emotional eating. Intense emotions change our relationship with food. When we are stressed, sad or upset, the brain releases cortisol, a hormone that can stimulate appetite. In case of anxiety or depression, food sometimes becomes an easily accessible refuge. It can provide a sense of control or pleasure in situations where everything seems difficult to manage.

However, some people may lose their appetite in times of stress.

Comforting habits from our childhood

From an early age, food is associated with reward, care or consolation. A child who is praised with a sweet or consoled with a cake learns to associate food with emotional support. These reflexes can be reactivated in adulthood, often unconsciously.

Reward seeking and neurobiological mechanisms

Certain areas of the brain linked to pleasure are activated when we consume sugary or fatty foods. These foods release dopamine, a hormone associated with well-being. This reward mechanism creates a habit: when faced with a negative emotion, the brain ‘demands’ the same source of relief, sometimes even when we are not really hungry.

Emotional eating: how does it affect our health? 

If it remains occasional, emotional eating is not necessarily a problem. But when it becomes a habit, it can have significant physical and psychological consequences.

Weight gain, obesity and metabolic disorders 

Repeated snacking, often consisting of ultra-processed foods, can lead to gradual weight gain. Over time, this increases the risk of excess weight, obesity, type 2 diabetes, or high cholesterol. The body stores excess calories without any real energy needs.

Impact on our mental health: guilt, low self-esteem 

After a binge eating episode, many people feel guilty or can even have a sense of failure. This emotional spiral reinforces the initial discomfort and can alter one's self-esteem. It then becomes even more difficult to break unhealthy habits.

How to deal with emotional eating? 

Breaking emotional eating habits takes time, observation and sometimes support.

Learn to recognize your emotions 

The first step is to identify what you are feeling before eating: is it hunger, boredom, anger, loneliness? Putting your emotions into words helps you to better understand your reactions and choose a more appropriate response than food.

Learn to manage stress 

Deep breathing, meditation, or even walking can help relieve tension. These simple tools can sometimes help reduce stress without turning to food. Exercising, even a little bit, also encourages the release of endorphins.

Therapy 

In some cases, professional support can be necessary. Cognitive behavioral therapy helps to identify eating and emotional patterns. Sophrology or psychological support can help you work on regulating your emotions and being kind to yourself.

Mindful eating

Mindful eating means reconnecting with your senses, taking the time to enjoy your food, listening to your body when it says you are full, and accepting your emotions. This approach is not about controlling food, but about improving your relationship with it.