The most effective ways of dealing with emotional eating as a food disorder

emotional eating

Disclosure: This post may contain affiliate links, meaning we get a commission if you decide to make a purchase through our links, at no cost to you. Please read our disclosure for more info.

emotional eating

Do you reach for your ice cream the first thing after a stressful day? This may seem like a regular habit, but if you drain your emotions in food, it becomes a disorder. You may not realize that you have an eating disorder until your clothes don’t fit anymore. In as much as food raises your blood sugar, emotional  eating due to depression or stress affects your weight and health.

Most emotional eaters combine this habit with a glass of wine every time they feel depressed. Emotions, alcohol, and food is a severe problem that could turn ugly. It is not easy to drop the habit if you are depressed but working on it can make you change your eating patterns. What are the symptoms of food disorders and how can you get away from them?


The first sign of food disorders is taking larger portions of food than others. You cannot control how you eat and often eat any time you feel stressed. You may be eating out of impulse even when you are not hungry. Most people with food disorders like eating alone due to feeling embarrassed or disgusted. Your weight keeps on fluctuating, and you may suffer from low self-esteem. Food disorders cause frequent episodes of dieting which are often inconsistent.

Coping with food disorders

Make use of the hunger scale

A hunger scale outlines the level of hunger in a person. It contains levels such as starving, hungry, content, full and stuffed. This guideline will help you determine if you are really hungry or reaching out for food to calm your running emotions. The hunger scale will make you feel guilty if you are stuffing yourself with food even if you are not hungry.

Take ice water

Take care of your food cravings by replacing ice cream with ice water. This makes you feel full as it occupies extra space in the stomach. It also helps your metabolism work faster and detoxifies chemicals that you get from processed foods.  Ice water will ease your digestion and prevent constipation.

Distract your mind from food

Change your thoughts from thinking about the wine on your kitchen table or the bag of fries you did not finish last night. Instead of focusing on such, engage your mind in productive things such as cleaning or running that errand you have been procrastinating. Do something you love such as dancing or going for a massage to calm your emotions instead of taking it out on food.

Replace processed food with healthy ones

Most emotional eaters feed on junk. Such foods come with toxic and acidic ingredients that make you add weight and expose you to diseases. Replacing them with healthy foods such as whole grains and fruits, helps you cut down on the cholesterol. 

Stay away from emotional drinking

Cut down on the sweet wine when feeling depressed. It is easy to develop both alcohol and food addiction due to combining these habits. Behaviors such as smoking cigarettes to calm your nerves are also unhealthy. Get support from Recovery Village VA  to break drug tolerance. Such facilities will help you deal with depression and give you better coping skills from substance abuse.

Come up with a schedule

A routine will prevent you from thinking about food. It helps you take control of your cravings as you stay busy. Know the triggers that make you turn to food and get a lasting solution for them.

Avoid spending the whole day indoors

The sun is a crucial element in enhancing your moods. Connecting with nature outside also keeps your emotions in check. You get to enjoy some fresh air as you receive healthy nutrients from natural light. Take a walk from your house and overcome negative feelings.