Wellness

Emotional Eating Guide

Identify your triggers, apply coping strategies, eat mindfully, and choose healthy alternatives.

Triggers

8 topics

Topic	Detail	Notes
Stress	Cortisol increases cravings for high-fat, high-sugar foods	Practice deep breathing before reaching for food
Boredom	Eating for stimulation when under-stimulated	Take a walk, call a friend, or start a hobby
Loneliness	Using food as companionship	Reach out to someone or join a community group
Sadness	Comfort eating to numb emotional pain	Journal, talk to a therapist, or practice self-compassion
Anxiety	Eating to self-soothe nervous energy	Try 4-7-8 breathing or progressive muscle relaxation
Reward	Treating yourself with food for accomplishments	Celebrate with non-food rewards like a movie or spa
Exhaustion	Eating for energy when emotionally drained	Prioritize sleep and take a 20-minute rest
Anger	Eating to suppress or distract from anger	Exercise, write it out, or practice grounding

This guide is for educational purposes and is not a substitute for professional medical or mental health advice. Consult your provider for personalized recommendations.