Tips for Dealing With Emotional Eating

Tips for Dealing With Emotional Eating

There are people who sometimes eat because of their emotions. It may be the feeling of boredom, sadness or stress that makes them eat mindlessly.

Do you struggle with emotional eating? If you do, you are not the only one with this condition. There are many emotional eaters out there. They eat up a bag of chips in front of the TV or a pint of ice cream after a stressful day at work even if they’re not actually hungry.

How can you keep emotional eating in check? What can you do to help you be mindful when you eat? Here are some tips that can help end your emotional eating woes.

Make Healthy Options

Don’t buy junk food

You can’t eat what you don’t have. If you want to stop eating junk food, then you need to stop buying and storing this type of food in your house. You kids and other people in your family may not like you doing this, but it will be for their health’s sake, too.


With the temptation to eat out of the way, it is easier to avoid emotional eating. You can think more clearly when you’re tired, bored or sad. You can make a healthier food choice when you’re hungry and need to eat.


Make it a new habit to put healthy foods in plain sight. According to research, when hungry people eat what they can easily grab; usually any food that is in plain sight. So, putting a basket of fresh fruits on the counter top or cut up veggies a glass container in the fridge is a good idea.


Pay attention when you eat

If you’re going to eat, you better sit down at the dining table. When you sit down, you are more mindful of what you eat and how much. You become more conscious of the stomach’s signal to the brain when you’re already full, so your tendency is to eat less.


If you often eat while watching TV or using the computer, you don’t fully enjoy your food or feel satisfied. So, you keep on eating until there is no more food.


Find something else to do

When you’re about to grab your favorite food to eat, ask yourself first if you’re really hungry. If you answered no, then find an alternative activity. Maybe you can take your dog for a walk in the park. Maybe you find a friend you can talk to and share your day’s activities. Or you can hit the gym and start a workout routine.

Be generous to yourself. You can reward yourself with many things other than food. If you like to have a full body massage, an aromatherapy or even just a warm and relaxing bath, do so. You can also pursue a hobby or play your favorite sport with your colleagues or friends. These are effective ways you can use to deal with your emotions. You will feel good without feeling guilty of overeating afterwards.

Photo credit: Vic via Flickr, CC by 2.0

Categories: Health