I’ll admit it—there’s a fine line I’ve walked (okay, maybe stumbled) between reaching for food out of genuine hunger and reaching for it to soothe my feelings.

It’s not always easy to tell the difference. I mean, we’ve all been there, right?

Celebrating with that extra slice of cake or grabbing a pint of ice cream after a bad day. But when reaching for comfort foods becomes a habit rather than an exception, it can become problematic.

Emotional eating is a surprisingly common way to deal with life’s messier moments.

And the more we understand what drives us to eat our feelings, the more we can catch ourselves in the act and choose something different.

So let’s get real and dive into these nine traits that many emotional eaters share—you might just see a bit of yourself here, and that’s okay!

1) They have a high level of stress and anxiety

It’s no surprise that stress and anxiety can drive many of us to the fridge or pantry.

When we’re feeling overwhelmed, food can often provide a quick and easy relief. It’s like a sweet escape from reality, albeit a temporary one.

Psychology explains that this is because eating, especially comfort foods, can trigger a release of feel-good chemicals in our brain. It’s our body’s way of trying to counteract the negative emotions we’re experiencing.

So if you find yourself regularly reaching for ice cream or chips after a stressful day, you might be an emotional eater. 

2) They’re prone to boredom

I can’t tell you how many times I’ve found myself mindlessly munching on something just because there’s nothing else to do.

Boredom, it turns out, is a big trigger for emotional eating. When we’re unoccupied or feeling unstimulated, we tend to look for ways to fill that void. And often, food becomes that easy distraction.

I remember one Tuesday evening, when I had nothing scheduled and no one around.

I wasn’t hungry, but somehow, I ended up polishing off a whole bag of popcorn while mindlessly watching TV. I was not hungry. Rather, I was filling that empty space.

3) They use food as a reward

Using food as a reward is a common trait among emotional eaters.

It’s often ingrained in us from childhood, with treats used as incentives for good behavior or achievements.

There’s a part of our brain called the hypothalamus, which plays a key role in controlling our feelings of hunger and fullness. It also plays a role in our reward system.

When we eat, especially sweet or fatty foods, our brain releases dopamine – a feel-good hormone that makes us happy.

That’s why when we’ve had a tough day or achieved something great, we feel the need to treat ourselves with food – it’s instant gratification.

But when this becomes a regular pattern, it might be an indication of emotional eating.

4) They often eat alone

Let’s be clear, there’s absolutely nothing wrong with enjoying a meal by yourself. It can be a peaceful and even empowering experience.

But when it’s driven by feelings of guilt or embarrassment, that’s when it can be a sign of emotional eating.

Emotional eaters often prefer to eat in private to avoid judgment from others about what or how much they’re eating.

This secrecy is a classic sign of emotional eating.

If you find yourself constantly sneaking away to indulge in food, it might be time to take a step back and ask yourself why. 

5) They experience frequent weight fluctuations

Emotional eaters often see their weight go up and down like a yo-yo.

This isn’t surprising when you consider that emotional eating can lead to consuming more calories than our bodies need.

And I’m not talking about the occasional overindulgence. We’re all human, after all.

But when eating your feelings becomes a coping mechanism, it can result in a continuous cycle of weight gain and loss.

Emotional eating can make it difficult to maintain a stable weight.

If you’re experiencing significant weight fluctuations, it might be time to review your relationship with food. 

6) They have a love-hate relationship with food

For emotional eaters, food can feel like both a friend and an enemy. On one hand, it’s a source of comfort, a way to soothe difficult emotions.

On the other hand, it can be a source of guilt and frustration, especially when eating habits lead to unwanted weight gain or health issues.

This love-hate relationship can be emotionally draining. It’s like being in a tug of war with your own feelings and desires.

If you recognize this struggle in yourself, remember that you’re not alone. Many people grapple with emotional eating.

7) They have a hard time identifying their hunger cues

Knowing when you’re physically hungry versus when you’re emotionally hungry can be a real challenge. I’ve certainly struggled with this.

There were times when I would feel an intense craving for something sweet or salty, even though I had just eaten.

It took me a while to realize that these cravings weren’t coming from my stomach, but from my emotions.

Emotional hunger can feel very similar to physical hunger, which can make it difficult to distinguish between the two.

But with time and observation, it’s possible to tune into your body’s signals and differentiate emotional hunger from true physical hunger.

8) They feel out of control around food

Feeling powerless or out of control when it comes to food is another common trait of emotional eaters.

It’s like being on a roller coaster, with highs of indulgence and lows of guilt or regret.

This loss of control can manifest in various ways. It could be a binge episode, where you eat large amounts of food in a short period.

Or it could be a constant grazing throughout the day, unable to resist the call of the pantry or fridge.

9) They often feel guilty after eating

Perhaps one of the most telling signs of emotional eating is the guilt that often follows.

True, we all have moments of regret after overindulging. But for emotional eaters, this guilt tends to be more intense and frequent.

The guilt doesn’t come from the act of eating itself, but from the feelings associated with it.

The thought of using food as a coping mechanism can evoke feelings of shame or failure.

Guilt is a heavy burden to carry and you don’t need to bear it alone.

Reach out to a friend, loved one or professional who can provide support and guidance. You deserve compassion, understanding and care – especially from yourself.

Final thoughts

If there’s one thing I’ve learned, it’s that being hard on yourself never helps.

Emotional eating isn’t a moral failure. It’s a way to deal with life in the best way you know how at that moment.

The truth is, food can be comfort. It can be celebration. It can be distraction. And sometimes, it’s all of the above.

But if you find yourself in a cycle of munching away your stress or nibbling through your feelings, don’t beat yourself up. 

We’ve all got our things. For some, it’s late-night snacking; for others, it’s that feeling of guilt that sneaks in right after.

The key is to show yourself some grace and understand that you’re not alone in this.

And whether it’s swapping that candy bar for a walk around the block, talking things out with someone, or just being more mindful when cravings hit, small steps can add up.