Emotional eating, the act of consuming food in response to emotions rather than physical hunger, is a behaviour that has garnered increasing attention in psychological research. While eating in response to emotions is a natural human tendency, for some individuals, it becomes a primary coping mechanism, leading to patterns that can disrupt both physical and mental health.
Understanding Emotional Eating
Emotional eating often arises from a complex interplay between psychological, physiological, and social factors. Negative emotions such as stress, sadness, or anxiety are common triggers, leading individuals to seek comfort in energy-dense, palatable foods like sweets or snacks. Research highlights that high-emotional eaters—those with a pronounced tendency to eat in response to emotions—are particularly vulnerable to this behaviour. For them, food consumption serves as a way to temporarily mitigate negative feelings, providing immediate gratification while bypassing long-term health considerations.
Interestingly, emotional eating is not solely linked to negative emotions. Positive emotions can also prompt overeating, often in celebratory or social contexts. However, it is the maladaptive response to negative emotions that is most concerning, as it can lead to a cycle of guilt, emotional distress, and further reliance on food as a coping mechanism.
Emotional Eating, Neurodiversity, and Interoception
For neurodiverse individuals, emotional eating can be influenced by additional factors such as sensory sensitivities and the need for sensory stimulation. Food provides not only emotional comfort but also sensory input that may be soothing or stimulating. Some neurodivergent individuals, particularly those with ADHD and/or autism, may seek out specific textures, flavours, or temperatures in food to regulate sensory experiences or increase dopamine levels. Research suggests that dopamine plays a key role in reward-seeking behaviour, and food can become a way to stimulate the brain's reward system (Volkow et al., 2011).
Additionally, food can serve as a predictable and structured coping mechanism in response to uncertainty or distress, which is particularly relevant for individuals who may struggle with changes in routine. Addressing emotional eating in neurodiverse individuals requires a tailored approach that considers both emotional regulation and sensory preferences.
Interoception, the ability to perceive internal body cues such as hunger, fullness, and emotional states, plays a crucial role in eating behaviours. Neurodiverse individuals may experience more difficulties with interoception, making it challenging to recognise internal hunger and satiety signals. This can lead to patterns of either delayed eating or emotional eating as a compensatory behaviour. When individuals struggle to identify their internal states, they may misinterpret emotions such as anxiety or boredom as hunger, leading to an increased reliance on food for emotional regulation. Teaching interoceptive awareness through body scans, mindfulness, and structured eating schedules can help individuals develop a stronger connection to their body's cues and make more intuitive eating decisions.
Emotional Eating in Athletes
Athletes often face unique pressures that contribute to emotional eating, such as performance anxiety, public scrutiny, and the physical demands of their sport. Many athletes are required to follow strict dietary guidelines, which can lead to cycles of restriction and subsequent emotional overeating. Furthermore, athletes in weight-dependent sports (e.g., gymnastics, boxing, running) may be at higher risk of emotional eating due to pressures around body image and performance weight (Murray et al., 2017).
For adolescent athletes, in particular, emotional eating may also be linked to developmental factors, as hormonal changes influence appetite and mood regulation. Recognising emotional eating patterns in athletes is crucial to ensuring that their relationship with food remains balanced and supports both physical performance and psychological wellbeing.
Building Awareness Around Emotions and Eating
One of the first steps in addressing emotional eating is helping individuals build awareness of their emotions and how these emotions influence their eating behaviours. This process often begins with education and self-monitoring. Here are some strategies to consider:
Journaling: We might look at encouraging individuals to maintain a food and mood journal. By recording what they eat, when they eat, and how they feel before and after eating, patterns may emerge that reveal the emotional triggers for their eating habits.
Mindful Eating: Mindfulness practices can help individuals tune into their body’s hunger and fullness cues. Techniques such as staying present while eating, savouring each bite, and focusing on the sensory experience of food can help differentiate between physical hunger and emotional cravings.
Emotion Identification: Learning how to more accurately label emotions can be helpful. This might involve expanding emotional vocabulary and using tools like emotion wheels to better understand the nuances of their feelings.
Body Scans: Guided body scans can help individuals recognise physical sensations associated with emotions, such as tension in the chest or knots in the stomach. This awareness can be a first step in identifying emotional triggers for eating.
Research-Based Interventions and Suggestions
Current research offers several evidence-based strategies for addressing emotional eating. Here are some potential ideas:
Cognitive-Behavioural Therapy (CBT): CBT is one of the most effective approaches for tackling emotional eating. It helps individuals identify and challenge distorted thoughts and beliefs about food and emotions.
Emotion Regulation Training: Equip individuals with tools to manage their emotions effectively. Techniques such as deep breathing, progressive muscle relaxation, or grounding exercises can help navigate emotional distress without turning to food.
Self-Compassion: Foster a sense of self-compassion in individuals who struggle with emotional eating. Research shows that self-compassion can reduce the cycle of guilt and shame often associated with overeating, encouraging healthier coping strategies (Kelly et al., 2020).
Structured Eating Patterns: Establishing regular meal and snack times can prevent excessive hunger, which can exacerbate emotional eating. Balanced meals that include protein, fibre, and healthy fats can also stabilise blood sugar levels and reduce cravings.
Social Support: Encourage individuals to seek support from friends, family, or support groups. Sharing experiences and learning from others can be incredibly empowering.
Technology-Assisted Interventions: Apps and digital tools designed for mindfulness and emotion tracking can provide accessible support for individuals working to manage emotional eating.
Promoting a Balanced Relationship with Food
Ultimately, the goal is to help us develop a balanced and positive relationship with food. This involves shifting the focus from “good” or “bad” eating to a more holistic view that considers both physical and emotional wellbeing. By fostering awareness, teaching adaptive coping strategies, and addressing underlying emotional and sensory issues, sport psychologists can support individuals in making healthier choices that align with their long-term goals. We are also very connected to fantastic dietitians who specialise in building healthy relationships with food, consider athletes, and neurodiversity. So please reach out if you are looking for additional support in this space!
References
Kelly, A. C., Vimalakanthan, K., & Carter, J. C. (2020). Understanding self-compassion in the context of emotional eating: A systematic review. Appetite, 149, 104611.
Murray, S. B., Nagata, J. M., Griffiths, S., Calzo, J. P., Brown, T. A., Mitchison, D., & Blashill, A. J. (2017). The enigma of male eating disorders: A critical review and synthesis. Clinical Psychology Review, 57, 1-11.
Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 71(7), 608-618.
Lavender, J. M., Wonderlich, S. A., Engel, S. G., Gordon, K. H., Kaye, W. H., & Mitchell, J. E. (2015). Dimensions of emotion dysregulation in anorexia nervosa and bulimia nervosa: A conceptual review. Clinical Psychology Review, 40, 111-122.
Macht, M. (2008). How emotions affect eating: A five-way model. Appetite, 50(1), 1-11.
Burton, A. L., Abbott, M. J., Modini, M., & Touyz, S. (2016). Psychometric evaluation of self-compassion measures in people with eating disorders. Journal of Eating Disorders, 4, 17.
Aldao, A., Nolen-Hoeksema, S., & Schweizer, S. (2010). Emotion-regulation strategies across psychopathology: A meta-analytic review. Clinical Psychology Review, 30(2), 217-237.
Evers, C., Dingemans, A., Junghans, A. F., & Boevé, A. (2018). Feeling bad or feeling good, does emotion affect your consumption of food? A meta-analysis of the experimental evidence. Neuroscience & Biobehavioral Reviews, 92, 195-208.
Troisi, J., Gabriel, S., & Derrick, J. L. (2015). Threatened belonging and preference for comfort food among the securely attached. Appetite, 90, 58-64.
Herman, C. P., & Polivy, J. (2008). External cues in the control of food intake in humans: The sensory-normative distinction. Physiology & Behavior, 94(5), 722-728.
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