Do you reach for your favorite snack when stressed, bored, or upset? This could be a sign of emotional eating—using food to cope with difficult feelings instead of satisfying physical hunger. While it can provide temporary comfort, it can also affect your health and well-being in the long run.

Keep reading to learn how to decode your hunger cues and gain control of your eating habits.

Ever turn to food for comfort? You’re not alone. Many people use food to temporarily deal with tough emotions like: 

• Stress
• Sadness
• Anger
• Boredom
• Loneliness 

For example, you might crave fatty, sugary, or salty food when stressed. These cravings can lead to overeating and weight gain, increasing the risk of obesity, diabetes, and other conditions.

So, before grabbing that bag of chips or a candy bar, stop and ask yourself if you're really hungry or if something else is going on. To figure it out, consider these questions: 

• When did I last eat?
• Have I been moving around a lot today?
• Is my stomach growling or grumbling?
• Am I experiencing physical symptoms like a headache, light-headedness, or dizziness?

If your answers are mostly “no,” then your hunger might not be physical but emotional. 

Physical hunger comes gradually and can be satisfied with any food. Emotional hunger is different. It appears suddenly, making you crave specific comfort food. You might eat even when you’re full.

A study on the relationship between emotional eating and health issues suggests two ways to avoid gaining weight: finding coping mechanisms for your negative emotions and learning healthy eating habits.

Breaking the habit of emotional eating takes time and patience. Be kind to yourself as you discover healthier ways to manage your feelings. Start with these tips:

Skipping meals or avoiding your favorite treats might seem like the obvious choice to end emotional eating, but you may be doing more harm than good. Feeling hungry can worsen your cravings. Plus, your hunger might lead to binge eating. 

So, don’t deprive yourself. A 2019 study states that eating healthy can result in a happier disposition. If you’re feeling snacky, grab some fresh fruit or vegetables, like a carrot or an apple. You can even use your Globe Rewards vouchers for healthier meals from GrabFood and other restaurants.

Save celebratory cakes and roasts for really big wins or major milestones—moments that make you want to say, “I deserve this!”

Stress is a top trigger for emotional eating, so you need to find ways to eliminate it at its root. Is your job causing you to pull your hair out, or are your finances keeping you up at night? Figuring out the cause of your anxiety can help you manage it. 

For example, if you’re overwhelmed at work, you can use time management or productivity tools to help you manage your load.

In the meantime, find small ways to ease stress and adopt self-care habits. Here are a few ideas to get you started: 

• Practice meditation. 
• Get a massage or mani-pedi. 
• Plan spa days with friends.
• Take up yoga.

Keep a food diary to list everything you eat each day. You can also use mobile apps to track calories, steps per day, and your workouts. Here are a few apps to consider:

• MyFitnessPal
• MyNetDiary
• Lose It!

By writing down what you eat, when you eat, and how you feel, you can start to notice triggers—like tension from work or boredom—that lead to cravings. 

A food diary can also encourage mindfulness. When you take a moment to log your meals, you’re more likely to make thoughtful choices and focus on eating well. Over time, your journaling can help you break the cycle of stress eating and build a healthier connection with food.

When emotions trigger a craving, try to distract yourself with a positive activity like:

Stress or Anxiety

• Go for a short walk.
• Squeeze a stress ball or play with a fidget spinner.
• Play a game on your phone.
• Do meditation exercises.

Fatigue

• Drink water or something with electrolytes.
• Brew and drink green tea.
• Take a warm bath or shower.
• Use aromatherapy candles or a diffuser.

Depression or Loneliness

• Reach out to a friend online or with a phone call. 
• Write or draw out your emotions in a journal.
• Play with your pet.
• Spoil yourself a little with self-care.

Boredom

• Watch funny or cute videos.
• Learn something new through an online course.
• Read a book for fun.
• Do crosswords, Sudoku, and other games that engage your brain.

If you’re feeling negative emotions on a regular or chronic basis, don’t hesitate to seek help from licensed health professionals. They can provide expert guidance, personalized support, and a safe space to address the root causes of emotional eating. Plus, they can help you develop better coping mechanisms.

Mobile apps like KonsultaMD let you connect with doctors, counselors, nutritionists, and other health professionals online—anytime, anywhere. For added convenience, you can pay for your consultations using GCash.

It’s normal to give in to emotional eating every now and then. So, don’t be too hard on yourself. The key is not to let those moments derail your progress. Instead of dwelling on the slip-up, treat it as a learning opportunity.

Remember, be patient with yourself, and don’t worry about occasional lapses. Ensure you have a strong mobile plan, so you can easily reach out to loved ones or play a game online until your craving passes. Or check out prepaid promos for affordable data that can keep you connected and entertained. By building self-awareness, managing your triggers, and embracing a healthy lifestyle, you can break free from emotional eating.