Emotional Eating: Why You Do It & How to Break the Snack Attack

Picture this: It’s been a long day. Work was a circus, the kids were a tornado of chaos, and now that the house is finally quiet, you find yourself standing in front of the pantry, shoveling chips into your mouth like a raccoon who just found a jackpot. Or maybe it’s the ice cream, the cookies, or that questionable leftover cake—you’re not even sure how it got there, but you’re eating it anyway. You’re not really hungry, but something about this moment just screams, “Feed me comfort!”

Sound familiar? You’re not alone.  As a Registered Dietitian, I speak with women every single day who struggle with the same exact thing.  Emotional eating is basically a universal language for busy women everywhere. Stress, exhaustion, and even sheer boredom send us on a snack hunt like our survival depends on it. But here’s the kicker—emotional eating doesn’t actually fix anything. Instead, it leaves us feeling sluggish, guilty, and somehow still unsatisfied. Rude, right? The truth is, there is likely an underlying reason WHY you’re doing this. And if we can figure out what that reason is we can usually fix it or at least lessen it.  I’ve had clients go from emotional eating on the regular to only doing it once a month or so. THAT in itself is a huge feat. Especially when you have been working on changing your diet and moving your body in a way that feels good, emotional eating may be the barrier that is holding you back. My hope is that by reading this blog post you will be able to target why you’re doing this and get on the path to figuring out ways to help support your body’s emotions without food.

Why Do We Eat Our Feelings?

Emotional eating happens when we use food as a therapist instead of, you know, actually eating because we’re hungry. The most common culprits include:

• Stress – When cortisol (a.k.a. your stress hormone) goes wild, your body suddenly believes that donuts are a medical necessity.
• Fatigue – You’re so tired that your body starts demanding cookies as an energy source. Science.
• Boredom – Because watching TV without snacks just feels super boring.
• Anxiety or sadness – Comfort foods give us a temporary “Ahh” moment, but then… cue regret. And the feeling still remains. It didn’t stop the anxious thoughts or emotions.
• The reward trap – “I survived today, I deserve this entire pizza.”

Spoiler alert: That temporary relief is just that—temporary. And the cycle repeats.

Rookie Mistakes That Keep Emotional Eating Alive

I’m not here to shame, just to call out the sneaky habits that keep us locked in the emotional eating cycle:

Fix: Be kind to yourself. One snack doesn’t define your health. Move on, no drama is needed. Your inner voice is EXTREMELY important here. If you are constantly telling yourself that you are BAD, not worth it, or never going to change, then guess what will happen? Just that.  Start again EACH DAY. Don’t fall into the f#$% it mentality. Try holding promises to yourself on a small scale. Something like, “I will only snack after dinner on Mondays, Wednesdays, and Fridays and I will make sure it is a snack that has protein/carbs/healthy fats.” You choose something that feels doable and then…do it! <3

How to Outsmart Emotional Eating Before It Strikes

This isn’t about iron willpower—it’s about strategy. Here’s what actually helps:

1. Know Your Triggers
   • Keep a snack journal (or mental notes) to track when and why you reach for food.
   • Once you recognize your triggers, you can plan an escape route.
2. Build a Stress Relief Toolkit
   • Instead of turning to food, try deep breathing, stretching, journaling, or even a mini dance party in your kitchen. Better yet, download my free  Emotional Eating Checklist to give yourself resources and a plan to escape emotional eating before it starts! These are strategies that have helped hundreds of my clients.
3. Actually Eat Enough During the Day
   • Skimping on meals leads to nighttime snack-fests. Science says so.
   • Prioritize protein, fiber, and healthy fats so you don’t end up ravenous by 9 p.m.
   • Try eating within 1-2 hours of waking and then every 4-5 hours after while awake and active (this varies from person to person but it’s a good jumping-off point if you’re a meal-skipper ;).
4. Give Yourself Permission to Enjoy Food
   • Restriction leads to rebellion. Let yourself enjoy treats, but do it mindfully.
   • Slow down. Taste your food. Be the fancy person who actually enjoys their meal. Use plates and cups that you like. Eating should be an event, not a sprint.
5. Find Other Ways to Spark Joy
   • Food is fun, but so is listening to your favorite podcast, calling a friend, or even just having a moment of silence (moms, you get it). Again download my Emotional Eating Checklist if you’d like some more ideas on ways to soothe yourself or distract yourself without using food.

The Takeaway

Emotional eating isn’t a personal failure—it’s just your body trying to tell you something. The key is to listen with compassion, find new ways to cope, and build habits that truly nourish both your body and your soul. So next time you catch yourself raiding the pantry, pause, breathe, and ask yourself: “Do I need food right now, or do I just need a break?” Last but not least, keep in mind that MOST people emotionally eat in one way or another. It isn’t the fact that you are emotionally eating that is BAD.  The problem comes when you feel like the food controls you and not the other way around. If that is the case, I am 100% here for you. I’ve “been there, done that, got the t-shirt, wore it last weekend,” kinda thing (I’m fairly sure no one says that anymore) but you get the gist. If you are ready to make a change and want my support I’d be more than happy to point you in the right direction. Check out this page for more ways to break the cycle of emotional eating and remember holding those promises you make to yourself is always worth it.

xoxo

Jackie