Understanding Emotional Eating: A Path to Wellness

Dana Hatwig
Sep 1
3 min read

Updated: Sep 10

Written by Dana Hatwig Barich, APRN, PMHNP-BC, DNP(c). AI was used for editing purposes.

If you’ve ever found yourself staring into the pantry thinking, “Why am I even here?”, this is for you. Emotional eating is common—and human. The goal isn’t zero comfort eating; it’s about noticing what’s really going on and choosing what helps. Researchers often distinguish homeostatic (physical) hunger from hedonic (reward-driven) eating (Berthoud review, 2017, Gastroenterology). This distinction is crucial. It helps us understand that sudden, specific cravings aren’t always about fuel. Recognizing this difference is the first step to feeling more in control.

The 3-Minute Pause Plan

Minute 1 — Name the Feeling

Set a 60-second timer. Take a slow breath in through your nose and out through your mouth. Ask yourself: What am I feeling right now? It could be stressed, bored, lonely, or overwhelmed—there are no wrong answers. Labeling emotions—known as “affect labeling”—can dial down the brain’s alarm response. This makes it easier to choose a response (Lieberman et al., 2007, Psychological Science.pdf)).

Minute 2 — Body Check

Now, scan your body from head to toe. Physical hunger usually builds gradually. It sits in your stomach and improves with a balanced snack or meal. Emotional urges, on the other hand, pop up quickly. They often fixate on specific foods and may persist even after eating. Still unsure? Try a quick hunger 0–10 rating. If you rate it 7+, your body likely needs fuel. If it’s ≤4, start with a non-food soothe.

Minute 3 — Next Best Step (Just 3 Minutes)

If hungry: Eat a balanced snack that includes protein, fiber, and healthy fat. Here are some ideas: Greek yogurt with berries, turkey roll-ups with an apple, cottage cheese with pineapple, or hummus with whole-grain crackers.
If emotional: Do a 3-minute soothe. This could be drinking water, taking a 90-second walk, stepping outside, doing 10 slow breaths, stretching, or texting a friend. Afterward, reassess how you feel.

“Keeper” Foods & a 10-Minute Pantry Refresh

Keeper Foods

These are your easy wins: air-popped popcorn, mini cheese and fruit, edamame, single-serve nut packs, baby carrots with tzatziki, sugar-free gelatin, cottage cheese cups, and a protein shake you actually enjoy.

Pantry Refresh (Today or This Weekend)

Put keeper foods at eye level.
Move “pull-me” foods out of easy reach or into opaque bins.
Create a first-step bin: Include a water bottle, tea bags, gum, and a sticky note with your 3-minute plan.

Changing the visibility and placement of foods can nudge better choices in cafeterias and workplaces. It’s a low-effort tweak at home, too (Workplace cafeteria intervention, 2022, open access).

Why “Meds + Skills” Beats Meds Alone

Medications (like GLP-1s) can turn down appetite and help you feel satisfied. However, skills—such as the pause plan, balanced snacks, and simple weekly check-ins—are what keep results going. Major guidelines recommend using anti-obesity medication together with lifestyle and behavioral interventions, not as a replacement (AGA guideline, 202201026-5/fulltext)). Even without medications, intensive behavioral programs on their own can improve weight and help prevent diabetes (USPSTF recommendation).

Seeking Support for Emotional Eating

At ACHIEVE Psychiatric Wellness Center, we treat emotional eating with coaching, mindset tools, and—when appropriate—medication. Our approach is safe and focuses on a long-term plan.

Learn more about our Emotional Eating Treatment.
Book now for a Free 10-minute Zoom consult.

Understanding emotional eating is a journey. It’s about recognizing your feelings and making choices that support your well-being. Remember, you’re not alone in this. Together, we can find balance and thrive through personalized, evidence-based telepsychiatry and holistic care.