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It’s been one of those days. Work was a nightmare, you got in an argument with your partner, your chores were piling up at home. Next thing you know, you’re standing in the kitchen, looking for a little relief in a bag of chips.
Emotional eating is a common response to stress, frustration, boredom, burnout, or even happiness and excitement (1, 2). And while food can offer short-term comfort, it’s not always the most helpful tool in your emotional coping toolkit (1).
Let’s take a closer look at why emotional eating happens, how to spot the difference between physical and emotional hunger, and what you can do to build more supportive habits. I’ll also explain how food tracking tools—like MyFitnessPal—can help you become more aware of your eating patterns, so you can respond to your emotions in ways that feel more supportive (3).
What Is Emotional Eating?
Emotional eating is when you turn to food to soothe or distract yourself from emotions, rather than to satisfy physical hunger (1, 2). It’s a way of coping, not fueling (1, 2).
Physical hunger builds gradually, comes on after a few hours without food, and is felt in your body—like a growling stomach, headache, irritability, or low energy (1). It can be satisfied with a variety of foods and usually ends when you’re full (1).
Emotional hunger is different. It can come on suddenly, and it’s often tied to a craving for specific comfort foods—like chips, cookies, or ice cream (1). It’s often not satisfied with, for example, an apple—or another food that would satisfy your appetite if you were physically hungry (1).
Emotional eating is also associated with eating past fullness, so it can leave you feeling overly stuffed and uncomfortable afterwards (1). You may also feel guilt or shame after an emotional eating episode, which could increase stress (1).
Some of the most common emotional eating triggers include (1, 2):
Stress
Anxiety
Boredom
Loneliness
Anger or frustration
Feeling overwhelmed or out of control
Celebration or using food as a reward
Food can offer a quick distraction or temporary sense of relief, comfort, or excitement, but a sleeve of cookies or a bagful of pretzels won’t truly solve underlying problems (1). So, while it’s natural and common to eat for reasons other than physical hunger at times, it’s helpful to learn other coping strategies, so you can address what’s bothering you (1).
How Long Does It Take for a New Habit to Feel Natural?
Why We Eat When We’re Stressed
Stress can affect your body—and your appetite—in ways that may increase the likelihood of emotional eating (4). Here’s how.
Cortisol cranks up cravings
“When you’re stressed, your body releases cortisol, a hormone that may increase appetite, particularly for comfort foods that are high in sugar, starch, and fat, which some people find soothing,” says Katherine Basbaum, a registered dietitian at MyFitnessPal (4).
She explains that while there are strategies you can use to help control this stress response, it’s important to remember that it’s not your fault or a result of low self-control or willpower (4).
Poor sleep hijacks hunger cues
If stress is interfering with your sleep, it may also disrupt the hormones that help regulate appetite (5). Even a night or two of bad sleep (anything less than seven hours) may make it harder to manage your appetite, which can contribute to stress eating and overeating (6).
Emotional eating can be learned
Think back to being a kid: Did you get a treat after a flu shot or a cookie when you were upset? Over time, experiences like these may have shaped how you use food to find comfort (2). Over time, your brain may start to associate eating with stress relief, reinforcing the pattern (2). This can create a loop: Feel stress (or another emotion), eat something, feel temporarily better (7).
The relief can feel real—but it’s usually short-lived
Comfort foods may offer a brief distraction from emotional discomfort or give you a temporary dopamine boost. But they don’t address the underlying issue—and may leave you feeling worse afterward (4).
Is Emotional Eating Really a Problem?
Food is tied to emotion in all kinds of ways. Think: birthday cake, holiday meals, or your favorite comfort dish when you’re feeling under the weather. Eating for emotional reasons now and then is common, so it’s not something to feel bad or overly worried about.
If emotional eating becomes your main way of coping, it might be helpful to explore additional strategies for support.
“If you occasionally find yourself using food to soothe your frayed nerves and calm yourself down, it’s likely not that big a deal, but if you find yourself turning to food quite often, especially less healthy foods like chips and cookies, it might be worth paying attention to how this affects your overall health (8).
While emotional eating isn’t necessarily the healthiest behavior, it isn’t a personal failure. It’s a behavior that developed for a reason, and with some awareness and support, it’s also something you can change (1, 2)
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Katherine Basbaum, MS, RD, is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
How to Cope Without Turning to Food
Emotional eating doesn’t disappear overnight—but building a toolbox of alternative strategies can help you respond more mindfully when the urge strikes (1). Here are some tools you can try to shift your habits over time.
1. Pause and name what you’re feeling
Sometimes, simply identifying the emotion—stress, boredom, anxiety—can defuse its intensity (1). Ask yourself: What do I need right now—comfort, connection, rest?
2. Try a grounding activity
Take a short walk, sip tea, do a breathing exercise, or step outside for a few minutes (1). Anything that connects you to the present moment may help reset your response (1).
3. Keep a running list of non-food comforts
Jot down a few mood-boosters like calling a friend, listening to music, or watching a funny video. When emotions run high, it helps to have ideas at your fingertips (1).
4. Track your meals and your emotions
“Food tracking is a tool with a number of benefits,” says Basbaum (3). “It can help you notice patterns between what you’re eating and how you’re feeling (3).” Use the Notes section in the app to log mood and hunger cues so you can spot emotional eating patterns and adjust over time (3).
5. Build satisfying meals
Balanced meals that include protein and fiber can help increase fullness, which may make it easier to distinguish between real hunger and emotional urges (9).
6. Practice the power of the pause
“If you feel a sudden craving, take a beat and tune in,” says Basbaum. “If it’s emotional hunger, give yourself a moment to decide how you want to respond (9). Take a breath, and give yourself a minute to let the urge pass or decide how you want to address your stress (1). If you decide to go for a soothing snack, that’s ok. But you may find that just that little pause is all it takes to steer you toward managing your stressful moment differently.”
Frequently Asked Questions (FAQs)
What causes emotional eating?
Emotional eating is often triggered by stress, boredom, anxiety, or other emotions, and it can become a habit when food is used to cope with feelings (2).
Is emotional eating the same as binge eating?
No—emotional eating is typically more moderate and situational, while binge eating often involves eating large amounts of food quickly and feeling a loss of control. If you’re experiencing this regularly, it may be a sign of something more serious. Consider reaching out to a healthcare professional for support (10).
Can food tracking help stop emotional eating?
Yes—tracking meals, and making note of your hunger and emotions can help you identify patterns and build awareness (3). This is a meaningful step toward shifting emotional eating habits (3).
What are some healthy ways to cope with stress?
Try going for a walk, calling a friend, journaling, or doing a short breathing exercise (1). These actions can soothe you, address boredom, or get at the root of your emotions without relying on food (1).
Is it okay to eat for comfort sometimes?
Absolutely! Many people do, and it’s a normal part of the human experience. What matters is having multiple ways to care for yourself, so food isn’t your only outlet (1).
The Bottom Line
Emotional eating is a normal part of being human, and it doesn’t make you “bad” or “undisciplined.” Instead of judging yourself for eating emotionally, ask what you were really needing in that moment (1). Was it comfort? A break? Connection? That self-reflection can be incredibly powerful, and it can help you begin to shift your response in a more supportive direction (1).
MyFitnessPal can be a helpful tool in this process (3). Tracking what you eat—along with how you’re feeling—can help you connect the dots between your habits and your emotions, so you can respond more intentionally next time (3).
The post Why Can’t I Stop Eating When I’m Stressed or Emotional? appeared first on MyFitnessPal Blog.
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