Why Can’t I Cease Consuming Once I’m Careworn or Emotional?

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/why-cant-i-stop-eating-when-im-stressed-or-emotional-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Why Can’t I Stop Eating When I’m Stressed or Emotional? | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/07/why-cant-i-stop-eating-when-im-stressed-or-emotional-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/why-cant-i-stop-eating-when-im-stressed-or-emotional-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/why-cant-i-stop-eating-when-im-stressed-or-emotional-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/07/why-cant-i-stop-eating-when-im-stressed-or-emotional.jpg 1350w" sizes="(max-width: 800px) 100vw, 800px" /> It’s been a kind of days. Work was a nightmare, you bought in an argument together with your accomplice, your chores have been piling up at dwelling. Subsequent factor you already know, you’re standing within the kitchen, searching for a bit of aid in a bag of chips.

Emotional consuming is a typical response to emphasize, frustration, boredom, burnout, and even happiness and pleasure (1, 2). And whereas meals can provide short-term consolation, it’s not at all times probably the most useful instrument in your emotional coping toolkit (1).

Let’s take a better take a look at why emotional consuming occurs, how one can spot the distinction between bodily and emotional starvation, and what you are able to do to construct extra supportive habits. I’ll additionally clarify how meals monitoring instruments—like MyFitnessPal—will help you change into extra conscious of your consuming patterns, so you possibly can reply to your feelings in ways in which really feel extra supportive (3).

What Is Emotional Consuming?

Emotional consuming is if you flip to meals to appease or distract your self from feelings, slightly than to fulfill bodily starvation (1, 2). It’s a method of coping, not fueling (1, 2).

Bodily starvation builds step by step, comes on after a number of hours with out meals, and is felt in your physique—like a growling abdomen, headache, irritability, or low power (1). It may be happy with a wide range of meals and often ends if you’re full (1).

Emotional starvation is completely different. It might probably come on all of the sudden, and it’s typically tied to a yearning for particular consolation meals—like chips, cookies, or ice cream (1). It’s typically not happy with, for instance, an apple—or one other meals that might fulfill your urge for food in the event you have been bodily hungry (1).

Emotional consuming can also be related to consuming previous fullness, so it could possibly go away you feeling overly stuffed and uncomfortable afterwards (1). You might also really feel guilt or disgrace after an emotional consuming episode, which may improve stress (1).

A few of the most typical emotional consuming triggers embody (1, 2):

Stress

Nervousness

Boredom

Loneliness

Anger or frustration

Feeling overwhelmed or uncontrolled

Celebration or utilizing meals as a reward

Meals can provide a fast distraction or momentary sense of aid, consolation, or pleasure, however a sleeve of cookies or a bagful of pretzels gained’t really remedy underlying issues (1). So, whereas it’s pure and customary to eat for causes apart from bodily starvation at occasions, it’s useful to be taught different coping methods, so you possibly can deal with what’s bothering you (1).

<img loading="lazy" decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/building-healthy-habits-1024x683.jpg" alt="How Long Does It Take for a New Habit to Feel Natural? | MyFitnessPal" class="wp-image-62640 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/building-healthy-habits-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/building-healthy-habits-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/building-healthy-habits-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/building-healthy-habits.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may also like

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Why We Eat When We’re Careworn

Stress can have an effect on your physique—and your urge for food—in ways in which might improve the chance of emotional consuming (4). Right here’s how.

Cortisol cranks up cravings

“While you’re pressured, your physique releases cortisol, a hormone which will improve urge for food, significantly for consolation meals which might be excessive in sugar, starch, and fats, which some folks discover soothing,” says Katherine Basbaum, a registered dietitian at MyFitnessPal (4).

She explains that whereas there are methods you should utilize to assist management this stress response, it’s essential to do not forget that it’s not your fault or a results of low self-control or willpower (4).

Poor sleep hijacks starvation cues

If stress is interfering together with your sleep, it might additionally disrupt the hormones that assist regulate urge for food (5). Even an evening or two of dangerous sleep (something lower than seven hours) might make it tougher to handle your urge for food, which might contribute to emphasize consuming and overeating (6).

Emotional consuming might be realized

Suppose again to being a child: Did you get a deal with after a flu shot or a cookie if you have been upset? Over time, experiences like these might have formed how you utilize meals to seek out consolation (2). Over time, your mind might begin to affiliate consuming with stress aid, reinforcing the sample (2). This may create a loop: Really feel stress (or one other emotion), eat one thing, really feel quickly higher (7).

The aid can really feel actual—nevertheless it’s often short-lived

Consolation meals might provide a short distraction from emotional discomfort or offer you a brief dopamine enhance. However they don’t deal with the underlying concern—and should go away you feeling worse afterward (4).

Is Emotional Consuming Actually a Drawback?

Meals is tied to emotion in all types of the way. Suppose: birthday cake, vacation meals, or your favourite consolation dish if you’re feeling underneath the climate. Consuming for emotional causes every now and then is frequent, so it’s not one thing to really feel dangerous or overly fearful about.

If emotional consuming turns into your primary method of coping, it is perhaps useful to discover extra methods for help.

“In the event you often end up utilizing meals to appease your frayed nerves and calm your self down, it’s doubtless not that massive a deal, but when you end up turning to meals very often, particularly much less wholesome meals like chips and cookies, it is perhaps value taking note of how this impacts your total well being (8).

Whereas emotional consuming isn’t essentially the healthiest conduct, it isn’t a private failure. It’s a conduct that developed for a purpose, and with some consciousness and help, it’s additionally one thing you possibly can change (1, 2)

In regards to the Specialists

Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet skilled, media persona, diet guide, and writer. Cassetty is a former diet director for Good Housekeeping and the co-author of the ebook Sugar Shock.

Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Vitamin Communication from the Friedman College of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.

The best way to Cope With out Turning to Meals

Emotional consuming doesn’t disappear in a single day—however constructing a toolbox of different methods will help you reply extra mindfully when the urge strikes (1). Listed below are some instruments you possibly can attempt to shift your habits over time.

1. Pause and identify what you’re feeling

Generally, merely figuring out the emotion—stress, boredom, nervousness—can defuse its depth (1). Ask your self: What do I would like proper now—consolation, connection, relaxation?

2. Attempt a grounding exercise

Take a brief stroll, sip tea, do a respiration train, or step outdoors for a couple of minutes (1). Something that connects you to the current second might assist reset your response (1).

3. Maintain a operating record of non-food comforts

Jot down a number of mood-boosters like calling a pal, listening to music, or watching a humorous video. When feelings run excessive, it helps to have concepts at your fingertips (1).

4. Monitor your meals and your feelings

“Meals monitoring is a instrument with an a variety of benefits,” says Basbaum (3). “It might probably aid you discover patterns between what you’re consuming and the way you’re feeling (3).” Use the Notes part within the app to log temper and starvation cues so you possibly can spot emotional consuming patterns and regulate over time (3).

5. Construct satisfying meals

Balanced meals that embody protein and fiber will help improve fullness, which can make it simpler to differentiate between actual starvation and emotional urges (9).

6. Observe the facility of the pause

“In the event you really feel a sudden craving, take a beat and tune in,” says Basbaum. “If it’s emotional starvation, give your self a second to determine the way you need to reply (9). Take a breath, and provides your self a minute to let the urge cross or determine the way you need to deal with your stress (1). In the event you determine to go for a soothing snack, that’s okay. However chances are you'll discover that simply that little pause is all it takes to steer you towards managing your aggravating second in another way.”

Regularly Requested Questions (FAQs)

What causes emotional consuming? Emotional consuming is usually triggered by stress, boredom, nervousness, or different feelings, and it could possibly change into a behavior when meals is used to deal with emotions (2).

Is emotional consuming the identical as binge consuming? No—emotional consuming is usually extra reasonable and situational, whereas binge consuming typically entails consuming giant quantities of meals rapidly and feeling a lack of management. In the event you’re experiencing this recurrently, it might be an indication of one thing extra severe. Think about reaching out to a healthcare skilled for help (10).

Can meals monitoring assist cease emotional consuming? Sure—monitoring meals, and making be aware of your starvation and feelings will help you determine patterns and construct consciousness (3). This can be a significant step towards shifting emotional consuming habits (3).

What are some wholesome methods to deal with stress? Attempt going for a stroll, calling a pal, journaling, or doing a brief respiration train (1). These actions can soothe you, deal with boredom, or get on the root of your feelings with out counting on meals (1).

Is it okay to eat for consolation generally? Completely! Many individuals do, and it’s a traditional a part of the human expertise. What issues is having a number of methods to take care of your self, so meals isn’t your solely outlet (1).

The Backside Line

Emotional consuming is a traditional a part of being human, and it doesn’t make you “dangerous” or “undisciplined.” As an alternative of judging your self for consuming emotionally, ask what you have been actually needing in that second (1). Was it consolation? A break? Connection? That self-reflection might be extremely highly effective, and it could possibly aid you start to shift your response in a extra supportive course (1).

MyFitnessPal is usually a useful instrument on this course of (3). Monitoring what you eat—together with the way you’re feeling—will help you join the dots between your habits and your feelings, so you possibly can reply extra deliberately subsequent time (3).