We’ve all had those moments — standing in front of the fridge after a long day, reaching for something sweet or salty. Often, it’s not because we’re hungry, but because we’re tired, stressed, overwhelmed, or just drained. I know for me it’s my “after I put the kids to bed” snack… do I really need the fuel? Or am I just trying to decompress?

Emotional eating isn’t a personal flaw or a lack of willpower, it’s a human response to human feelings. And the truth is - most of us do it at one point or another. When food becomes our primary way of coping, it can leave us feeling stuck, guilty, or confused about why we eat the way we do. The good news? Understanding emotional eating is the first step toward creating a healthier, more compassionate relationship with food — and with yourself. The AHL Coalition recently presented an excellent webinar, Hungry for Comfort: Unraveling the Connections of Feeling and Food. 

What is emotional eating?

Emotional eating happens when we use food to soothe, comfort, distract, or numb feelings rather than to satisfy physical hunger. It’s eating to change how we feel, not because our bodies need fuel.

Common triggers include:

• Stress

• Boredom

• Loneliness

• Anxiety

• Exhaustion

• Habit (“I always snack when I watch TV”)

How do we tell the difference between physical hunger and emotional hunger?

It can feel tricky to sort out emotional hunger from physical hunger, especially if you’ve been using food to cope for a long time. Here are some ways you can check in with yourself:

1. Emotional hunger shows up suddenly. It often feels urgent — “I need something right now.” Physical hunger tends to come on more gradually.

2. Emotional hunger craves specific comfort foods. Physical hunger is usually open to options — real meals included. Sometimes I ask myself “Would I eat chicken, broccoli, and rice right now?” Or do I only want a specific food/treat that I’m craving.

3. Emotional hunger often isn’t satisfied by fullness and sometimes comes with guilt or shame. You can feel physically full - yet still want more because the urge wasn’t about food in the first place. Sometimes what we’re “hungry” for isn’t food – it’s rest, comfort, or a break.

What strategies can help us sit with our emotions without automatically reaching for food?

Remember, you don’t have to cut out comfort food entirely — food is meant to be celebrated and enjoyed! However, having other tools on hand gives you choices instead of automatic reactions. Here are some gentle, realistic coping skills:

1. Pause and check in. Take 60 seconds. Ask yourself what am I feeling? What do I need? Will food help, or is something else needed first?

2. Try a “menu” of non-food coping tools. We don’t need to always replace food, but we need to give ourselves options.  Here are some ideas you can try:

   1. A short walk

   2. A hot shower

   3. Journaling a few lines

   4. Deep breathing

   5. Music that shifts your mood

   6. Calling or texting someone

   7. Wrapping up in a blanket

   8. Stepping outside for fresh air

3. Nourish yourself consistently. Skipping meals or undereating makes emotional cravings hit harder. Regular meals help keep both your blood sugar and your emotions more stable.

4. If you still choose to eat, do it mindfully. Slow down. Sit down. Taste the food. Enjoy it. Removing shame helps break the cycle.

You’re Not Alone (and You’re Not “Doing It Wrong”)

Emotional eating is incredibly common — especially during busy seasons of life, stressful jobs, parenthood, or times when we feel stretched thin. If you catch yourself reaching for food to feel better, it doesn’t mean you’ve failed.

With awareness, compassion, and a few supportive strategies, you can build more balance between eating for physical needs and eating for emotional comfort. And remember, you deserve both nourishment and comfort — food is just one way to get there.