Compulsive overeating: how to manage your emotions and stop overeating

Are you going through something similar? No, you really don't lack willpower and you're not malnourished. Compulsive (psychogenic) overeating is how you deal with difficult emotions. But there is a way out. Come take a look at it with us and break the cycle of overeating.

Emotional overeating as an escape. Why does it work so well?

When we eat, the brain releases dopamine into our bodies - the hormone that brings feelings of joy and happiness. Moreover, according to the study, the amount of dopamine is higher after unhealthy food (referred to as junk food in the study). That's why we so often reach for chocolate and chips when we're feeling blue.

But these pleasant feelings quickly go away and are replaced by guilt and regret. Food can't solve the stress of work, the sadness of a break-up or loneliness. It's like putting a band-aid on a broken bone - food may comfort you for a while, but the root of the problem remains.

It's not about will. In order to get rid of binge eating, you need to address its roots - and these are much deeper, in our psyche.

Are emotions really to blame?

Experts estimate that 75% of overeating is indeed caused by emotions. But what about the other 25%? It could also be because you're simply not eating enough. Whether it's because you're losing weight or because you don't take the time to eat. Then when you finally breathe at night, you realize you're insanely hungry. And it's hard to stop.

So first, let's look at whether you're really struggling with emotional hunger.

Emotional Binge Eating Test

Answer these questions:

• How quickly does hunger usually appear? Physical hunger comes on gradually, while emotional hunger is very sudden.
• Do I have a specific taste for a certain food? Emotional hunger is often accompanied by a strong craving for specific foods, especially sweet and fatty ones. Physical hunger is less picky.
• Do I feel physically hungry? Is my stomach growling, am I out of energy? Emotional hunger does not have these physical manifestations.
• If I wasn't stressed right now, would I be thinking about food? If the answer is no, it's probably emotional hunger.
• How do I feel after eating? Physical hunger leads to feelings of satisfaction, while emotional hunger leads to feelings of guilt.

Are you sure it's emotional overeating now? It's okay. Together, we'll find a way to work on it so the food doesn't control you anymore.

Find your own triggers

The key to solving binge eating is to understand your own triggers. Find the specific emotions and situations that make you reach for food even when you're not hungry.

Try to think about the situations in which you most often overeat. How do you feel before you reach for food? For example, "I feel lonely, anxious, too stressed at work", etc.

Tip: An emotional diary will help you to be aware of these situations. When you feel like eating something, take a pencil and write down how you feel at that moment. Over time, the journal will help you see what makes you want to eat, and you can start working on it.

3 steps to stop overeating

Getting rid of overeating is not overnight, so be kind to yourself. These three steps will help you take back control of your eating gradually.

1. Work on your triggers

Compulsive overeating is just the result of a problem that is bothering you inside. So work mainly on your triggers, which you will uncover with the help of an emotional diary. So that the emotions that make you overeat come less and less.

Yeah, right. Resolving long-term feelings of loneliness, sadness or anxiety is not easy and it won't happen right away. But you don't have to do it alone. Psychotherapy can help you deal with your emotions. You can have your first session online in just a few days. Find out how online therapy works.

2. Find another coping mechanism

While you're working on triggers, come up with other ways to deal with your challenging emotions when they overwhelm you again. Overeating is your coping mechanism. But you can choose other ways to calm yourself and release tension.

Instead of eating, you can go for a short walk, do some breathing exercises, dance to loud music or confide in a loved one and always call in a crisis.

Need more inspiration for activities to take your mind off food? Check out 101 ideas from intuitive eating expert Michele May.

3. Embark on a journey towards intuitive eating

This method of eating is about listening to your own body and its signals of hunger and satiety. It's about focusing on the present moment when you're eating. To recognize when you are really hungry or have an innocent craving for something and when you feel the need to eat stress and negative emotions.

An intuitive approach to eating is the final station of your journey. First, you need to develop a healthy relationship with food and your body so you can sense its signals and nourish it properly. This is not possible with eating disorders, for example. In this case, it is best to rely on the help of a professional and let them guide you safely through the whole journey.

What to do after overeating? How to work with feelings of guilt

Feelings of guilt only deepen the cycle of emotional overeating and do nothing to help you. Now you know that the reason for it is the deeper pain that lies within. So be kind to yourself and be understanding. Don't expect everything to change overnight.

Each new situation is an opportunity to explore your emotions, write them down in your journal and do a little better next time.

Think about what other coping mechanisms you could try to help you avoid overeating. Write down in your diary all the things you can do the next time an uncontrollable craving comes over you.

Don't be afraid to seek help

Please don't downplay this. Binge eating is one type of eating disorder. It's not your failure, and it doesn't define you. Untangling your emotions and getting out of this cycle is usually a longer journey, but you don't have to be on it alone. A professional therapist will never judge you. He or she will help you understand your emotions, work with them, and gradually build a healthy relationship with food and yourself.

At Hedepy, you can choose from over 20 certified psychotherapists and join your session online. But you don't have to wade through tons of professionals. We'll help you choose a therapist with a 5-minute matching test. Because therapy is great when the therapist is great. Let's go on your journey to food freedom.