We’ve all experienced it—reaching for snacks when stressed, celebrating wins with indulgent meals, or skipping food altogether during overwhelming times. Emotions play a powerful role in shaping our eating habits. By understanding this connection, we can move toward a healthier, more intentional relationship with food.

I recently spoke with Rae Thomas, Chief Clinical Officer at Feelings Found, about how emotions influence eating patterns. She shared strategies to recognize and manage emotional triggers. Whether you’re eating to soothe stress or struggling with a loss of appetite, Rae’s insights can help you reconnect with your emotions, honor your needs, and nourish your body in a way that feels balanced and supportive.

The Emotional Drivers Behind Eating

Food isn’t just a source of nutrition; it’s deeply tied to our emotions. Emotional eating, for example, isn’t solely a reaction to sadness or stress—it can also be a response to joy, boredom, or even excitement.

Rae explains that food often becomes a coping mechanism. It may offer temporary comfort, but it doesn’t address the root cause of our feelings. For instance, when anxiety strikes, eating might feel like a quick way to soothe discomfort. However, that comfort is short-lived, and the underlying emotions often remain, sometimes compounded by guilt.

Interestingly, emotions don’t always drive us to eat more. Stress and anxiety can suppress appetite, making it difficult to eat enough to sustain our energy and well-being. This imbalance can leave us feeling disconnected from our bodies.

Breaking the Cycle: To break free from emotional eating or neglectful habits, start by understanding how your emotions shape your relationship with food. Awareness empowers you to make thoughtful choices that benefit both your physical and emotional health.

Naming Your Emotions: A Simple but Powerful Tool

Many of us feel a vague sense of unease without understanding what’s causing it. This uncertainty can lead us to react impulsively, whether by eating to distract ourselves or avoiding food altogether.

Rae’s Advice: Take a moment to pause and identify your feelings. Ask yourself:

• Am I anxious or stressed?
• Do I feel lonely, bored, or overwhelmed?
• What specific emotion am I experiencing right now?

Naming your emotion can provide clarity. For example, instead of reaching for a snack when stress hits, identifying the feeling—“I’m overwhelmed”—can help you see that it’s not physical hunger driving your actions. From there, you can explore alternatives like taking a walk, meditating, or talking with a friend.

Building Emotional Awareness: Practicing this process regularly can help you better understand your triggers. Over time, you’ll develop the tools to respond thoughtfully instead of reacting automatically.

How Emotions Appear in the Body

Emotions don’t just exist in your mind—they manifest in your body as well. When stressed, you might notice tightness in your chest or tension in your shoulders. Anxiety might feel like a fluttering stomach or a racing heartbeat. These physical sensations are important signals, offering clues about what’s happening emotionally.

Rae emphasizes the value of tuning into these bodily cues. For instance, if you notice a heaviness in your chest or an unsettled stomach, ask yourself: Am I physically hungry, or is this emotion-based? Learning to distinguish physical hunger from emotional hunger can help you make more mindful decisions about when and why you eat.

Coping with Emotional Cues: Instead of turning to food to ease tension, explore healthier ways to address the root cause of your discomfort. Gentle stretching, deep breathing, or even a quick mindfulness exercise can help you feel more grounded and in control.

Emotional Awareness and Intuitive Eating

For anyone exploring intuitive eating, emotional awareness is a key part of the journey. Intuitive eating encourages you to listen to your body’s natural hunger and fullness cues. But without understanding your emotions, it’s easy to confuse emotional hunger with physical hunger.

Rae advocates for emotional acceptance as a cornerstone of intuitive eating. This means acknowledging your emotions without judgment. Instead of dismissing or ignoring feelings like sadness, frustration, or boredom, approach them with curiosity. Ask yourself what your emotions are trying to tell you, and respond with compassion.

By practicing emotional awareness, you’ll develop a deeper connection with your body and your needs. Over time, this intentional approach can transform your relationship with food, helping you make choices that feel both nourishing and empowering.

Practical Tools for Managing Emotional Eating

Managing emotional eating takes time and patience. Thankfully, there are simple strategies to help you become more mindful and intentional about your food choices. Here are Rae’s top recommendations:

1. Pause and Identify Your Emotion

The next time you feel a craving, take a moment to check in with yourself. Ask: What am I really feeling right now? Naming emotions like boredom, loneliness, or stress can help you understand what’s driving your urge to eat. Once you’ve identified the emotion, consider how else you might respond.

2. Tune Into Your Body’s Signals

Notice how your body feels. Do you feel tension in your shoulders, tightness in your chest, or unease in your stomach? These physical sensations can signal emotional hunger rather than physical hunger. Understanding these cues can guide you toward a more thoughtful response.

3. Explore Alternative Coping Strategies

If you determine you’re emotionally hungry, experiment with different ways to process your feelings. Try journaling to explore your emotions, going for a walk to clear your mind, or practicing deep breathing to ease tension. These practices can provide comfort and clarity without relying on food.

4. Practice Self-Compassion

Remember, emotional eating is a natural response—it doesn’t mean you’ve failed. Be gentle with yourself. The goal isn’t perfection but progress. Each time you notice an emotional trigger and respond with awareness, you’re taking a step toward a healthier relationship with food.

If you’re seeking more guidance, Feelings Found offers resources to help you navigate emotional eating and connect with your emotions. Visit their shop for tools designed to support your journey, and follow them on Instagram for daily inspiration and practical tips. Rae’s work is about more than just eating habits—it’s about empowering people to embrace emotional wellness and foster a deeper connection with themselves. By exploring these tools and strategies, you can take meaningful steps toward emotional and physical balance.

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Search for Episode 158: What If Instead Of Bragging That You’re Passing On Pumpkin Pie, You Gladly Enjoyed a Piece (Without Guilt)?

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