After a Tough Day, Emotional Eating Isn't Necessarily the Enemy

When you've had a hard day, it might seem like the worst thing you could do is reach for comforting foods like the chocolate chip cookies that remind you of your childhood. However, Jennifer Rollin, founder of The Eating Disorder Center in Rockville, Maryland, suggests that emotional eating is not necessarily unhealthy. It can be a normal part of a healthy relationship with food. While there is a point at which emotional eating can become detrimental, it's crucial to consider the nuances of eating behaviors rather than relying on strict rules and shame-based strategies, according to Robin Klein, a weight-inclusive eating disorder dietitian in Fort Washington, Pennsylvania.

The Emotional Side of Food

Food is inherently tied to our emotions, as Rollin points out. It's often a part of cultural traditions, social connections, and celebrations. "Our lives are centered around food," Klein adds. "It can be comforting, and many of us have nostalgic and sentimental connections to certain foods." Since humans are wired to enjoy food, it's natural to seek out pleasurable tastes or textures when experiencing strong emotions. Rollin emphasizes that there's no need to feel ashamed for using food as a coping mechanism, as long as it doesn't become the primary way to deal with emotions.

Balancing Pleasure and Nutrition

Rollin argues against the idea of viewing food solely as fuel. While food does provide essential energy, it also plays a significant role in pleasure, socialization, and connection. Restricting yourself to only nutrient-dense foods might lead to missing out on these important aspects of life. Social relationships, for instance, are a major factor in health and longevity, which can be fostered through shared meals and food experiences.

The Risk of Restriction

Natalie Mokari, a registered dietician in Charlotte, North Carolina, warns that extreme restriction can lead to binge eating. People might feel guilty about indulging but then overcompensate by eating excessively, fearing they won't have the chance again. This can create a cycle of feast or famine.

Recognizing the Signs

Klein points out that emotional eating becomes problematic when it's the main strategy for coping with emotions. It's important to be mindful of how often you turn to food to manage feelings and whether you have other ways to process those emotions. Warning signs of over-reliance on food for coping or binge eating include consuming large quantities in a short time, feeling out of control, experiencing guilt and shame, eating in secret, and consistently overeating.

Mindfulness and Flexibility

Mokari suggests that a healthy relationship with food is about flexibility and balance. Can you allow yourself to enjoy a variety of foods without feeling out of control? Rollin recommends mindfulness as the first step toward a healthier relationship with emotional eating. Instead of mindlessly restricting or indulging, be aware of why you're eating and what needs food is meeting. This awareness can help you evaluate your values and approach to food.

Seeking Professional Help

If you're struggling with emotional eating or binge eating, it can be beneficial to seek help from a therapist or dietitian specializing in disordered eating, weight inclusivity, and anti-diet approaches. Klein stresses the importance of finding the right professional to help you process your feelings without shame or guilt.

Correction: A previous version of this article misidentified Robin Klein.