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5 Emotional Eating Triggers and How to Overcome Them

Writer's picture: Amy EnglishAmy English

A piece of chocolate cake

Emotional eating is one of the most common yet misunderstood habits that people struggle to overcome. Whether you’re reaching for chocolate during a stressful workday, munching mindlessly out of boredom, or indulging in celebration treats you don’t even want, these patterns often leave us feeling powerless, frustrated, and out of control.


But here’s the good news: emotional eating isn’t a life sentence. With awareness and practical strategies, you can break free from these patterns, reclaim your power over food, and feel more at peace with your body and your choices.


Let’s explore five common triggers of emotional eating and dig into practical ways to overcome them, so you can start feeling empowered in your relationship with food.


1. Stress: The Top Emotional Eating Trigger


Stress is by far the most common trigger for emotional eating. When stress levels rise, our bodies produce cortisol, a hormone that increases cravings for comfort foods—typically those high in sugar and fat. Stress eating provides a fleeting sense of relief, but it often leaves us feeling guilty and out of control.


Signs You’re Stress Eating:

  • You experience an intense urge to eat when feeling overwhelmed.

  • You crave specific comfort foods (e.g., cookies, chips, or ice cream).

  • Eating becomes a way to “check out” from stressful situations.


How to Overcome It:

  1. Pause and Check-In: The moment you notice the urge to eat, pause. Ask yourself, "Am I physically hungry, or is this emotional?" This awareness is a crucial first step.

  2. Practice Stress Relief Techniques: Deep breathing, progressive muscle relaxation, or even a short walk can help calm your nervous system. One client of mine found success by keeping a stress ball nearby to squeeze instead of reaching for snacks.

  3. Create a Calming Ritual: Instead of turning to food, try lighting a candle, playing soothing music, or journaling to process your stress in a healthier way.

  4. Prepare for Stressful Moments: Keep simple, nutritious snacks on hand, like pre-sliced veggies or nuts so that you can meet your cravings with something balanced.


2. Boredom: When Eating Becomes a Time Filler


Have you ever found yourself eating just because there was nothing else to do? Boredom is a sneaky emotional eating trigger because it’s easy to mistake it for hunger.


Signs You’re Eating Out of Boredom:

  • You’re eating while scrolling through your phone or watching TV.

  • You snack at your desk while working on mundane tasks.

  • You often eat without even tasting the food.


How to Overcome It:

  1. Identify Your Triggers: Pay attention to when boredom strikes. Is it during work breaks? In the evenings? Once you know, you can prepare with alternatives.

  2. Create a Distraction List: Make a list of activities you can turn to when boredom hits, like taking a walk, trying a new hobby, or listening to your favorite podcast (shameless plug: Fat2Fierce® The Confidence Chronicles is great!).

  3. Practice Mindful Boredom: It’s okay to feel bored sometimes. Sit with the feeling, even if it’s uncomfortable. You might find clarity or inspiration in the stillness.


3. Sadness and Loneliness: Seeking Comfort in Food


Sadness and loneliness often lead to cravings for warm, soft, or sweet foods that feel like a “hug.” While these foods might offer temporary relief, they don’t address the root of the emotional discomfort.


Signs You’re Eating for Sadness or Loneliness:

  • You eat alone, especially when feeling down.

  • You seek comfort in creamy or sweet foods (think ice cream or mashed potatoes).

  • You use food to distract yourself from difficult emotions.


How to Overcome It:

  1. Practice Self-Compassion: Place a hand over your heart and remind yourself, "It’s okay to feel this way. These emotions are part of being human."

  2. Reach Out for Support: Whether it’s a friend, therapist, or support group, connecting with others can provide the comfort food cannot.

  3. Express Your Feelings: Journaling or even talking aloud to yourself can help you process emotions. Write a “letter” to your sadness or loneliness to explore what it’s trying to tell you.


4. Celebrations and Social Pressures: Positive Triggers


Not all emotional eating comes from negative feelings. Celebrations, rewards, and social events can also spark emotional eating as we connect food with joy and positive emotions.


Signs You’re Eating Due to Celebrations or Social Pressures:

  • You feel obligated to eat at social gatherings (e.g., birthday cake or holiday treats).

  • You use food as a way to reward yourself for achievements or good news.

  • You indulge in “special” foods to enhance the celebratory feeling.


How to Overcome It:

  1. Set Intentions: Before the event, decide how you want to feel afterward and align your choices accordingly.

  2. Focus on Connection: Engage with people and experiences instead of centering your celebration on food.

  3. Practice Abundance Mindset: Remind yourself that celebratory foods are always available if you want them later. There’s no need to overindulge out of fear of missing out.


5. The Toxic Diet Mentality: Restriction Leads to Rebellion


Restrictive diets often set us up for emotional eating. When you deprive yourself of certain foods, cravings build, and the pressure often leads to a binge.


Signs the Diet Mentality is Triggering Emotional Eating:

  • You have an all-or-nothing mindset (e.g., “I already ate badly today; I’ll start fresh tomorrow”).

  • You binge on “forbidden” foods after periods of restriction.

  • You feel like you’re in a constant battle with your cravings.


How to Overcome It:

  1. Ditch the All-or-Nothing Mentality: Practice moderation instead of perfection. Allow yourself to enjoy foods without guilt.

  2. Focus on Balanced Eating: Build meals that are satisfying and nourishing, so you don’t feel deprived.

  3. Reframe Mistakes as Learning Opportunities: If you overeat, reflect on what triggered it and what you can do differently next time.


It’s Time to Reclaim Your Power


Emotional eating isn’t about willpower—it’s about patterns. By understanding your triggers and practicing these strategies, you can create cracks in those automatic responses and begin to form a healthier relationship with food.


Breaking free from emotional eating is a process, and it requires patience, practice, and self-compassion. But you don’t have to do it alone!


Take the Next Step


Ready to dive deeper? Download my free guide at amyenglishcc.com and start building awareness around your emotional eating patterns.


Remember, the power to change your relationship with food is already within you. Let’s reclaim it together.


With love and support,

Amy English Creator & Coach | Fat2Fierce®

Empowering women to reclaim their power with food and find peace with their bodies.


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