“Emotional eating” is everywhere right now. You can’t open Instagram without seeing it tied to guilt, shame, or some version of moral failure. Let’s clear that up.
Emotional eating simply means eating in response to emotion rather than physical hunger. Comfort, celebration, boredom, stress, loneliness. It’s all emotional eating, and it’s all human. It only becomes a problem when it’s your only coping strategy. When food becomes the singular tool for regulation, it starts to block other needs. That’s usually the point where working with a dietitian can help.
Why Emotional Eating Gets Worse During the Holidays
Holiday season doesn’t exactly tiptoe in. Your routine gets messy, Q4 pressure builds, every group chat wants something from you, and suddenly everyone else’s holiday photos look suspiciously perfect. That amount of noise would overwhelm any system.
Your body responds the same way your browser does when you open 47 tabs. It starts glitching.
The Physiology
Here’s what’s happening internally when emotional eating ramps up:
- Stress activates the hypothalamus to release CRH, which kicks up cortisol.
- Cortisol keeps blood sugar high so you stay alert, but it disrupts the hormones that regulate hunger and fullness.
- Elevated cortisol increases dopamine-driven reward seeking, which makes carb-heavy, fast-absorbing foods hit differently.
- Being underfed intensifies your insulin response, which leads to sharper glucose drops and more urgent cravings.
- Poor sleep lowers leptin and increases ghrelin, so appetite cues get louder.
- Sleep loss also weakens your prefrontal cortex, which makes decision-making feel slippery.
Put that whole chain together and emotional eating is no longer mysterious. Your body is simply trying to keep you functioning.
Why Restriction Makes It Worse
Most people respond to an emotional eating episode by restricting the next day. That usually backfires. Hunger rises, deprivation kicks in, and the cycle repeats.
Moralizing food makes it harder to hear your own body. Shame shuts down curiosity, and curiosity is what you need if you want to actually solve the problem.
How to Use Emotional Eating as Data
If food is the fastest way you can regulate emotions right now, your body is giving you information.
It’s telling you two things:
- You likely need more consistent nourishment throughout the day.
- One coping strategy isn’t enough, and you deserve a bigger emotional regulation toolkit.
Emotional eating is basically your body sending a gentle, annoying, slightly accusatory “did you book your flights yet?” text. It’s inconvenient, but it’s pointing at something real.
How to Get Support When Emotional Eating Keeps Showing Up
If emotional eating has been loud for you lately, support is available. A dietitian can help you untangle the physical patterns, the emotional patterns, and the habits that keep you stuck. You don’t have to work with me, but if you want to explore it, you can schedule a free call here.
Emotional eating doesn’t have to hijack your holidays. I know that sounds bold, but I’ve watched so many clients move into a calmer, steadier relationship with food this time of year. It’s possible for you too.
