Effective Tools For Emotional Eating
Ever find yourself halfway through a bag of chips or chocolate and think,
“Wait… am I even hungry?”
If so, you’re in good company. Emotional eating is super common, and it’s not just about the food—it’s about how your brain handles stress.
There’s a tool called Emotional Brain Training (EBT) that can help you get out of that “eat to feel better” loop and make more mindful choices—without having to give up the foods you love. And regardless, trying to restrict these foods often backfires.
💡 What is EBT, anyway?
EBT helps you figure out why you want to eat when you're not hungry—and gives you tools to work through those feelings instead of eating them.
Think of it like a stress reset button for your brain. Once you press it, you’re way more likely to make choices that actually support your body and mood.
📊 Step 1: What’s Your Stress Level?
Before you eat, ask yourself this one simple question:
“Where am I on the stress scale right now?”
LevelHow You Might FeelWhat Might Happen1Happy, connectedEating mindfully, all good2Chill, balancedHungry but not craving3Frustrated, antsyWant to snack, not super hungry4Anxious, lowEmotional eating kicks in5Overwhelmed, shut downBinge or comfort eating likely
Knowing your level helps you catch emotional eating before it takes over.
🌀 Step 2: Try This Quick Brain Reset (aka The Cycle Tool)
If you’re at a 3, 4, or 5, try this little trick to get your brain out of “I need food NOW” mode.
Say (or write) each of these:
I feel angry that...
I feel sad that...
I feel afraid that...
I feel guilty that...
I feel grateful that...
I feel happy that...
I feel secure that...
It might feel awkward at first—but it’s seriously powerful. You’re just giving your brain a moment to feel real emotions instead of stuffing them down with snacks.
🍽️ Step 3: Then Ask Yourself…
“What do I actually need right now?”
Sometimes it’s food—and that’s fine!
Other times it might be:
A short walk
A vent session with a friend
A good cry
Just a deep breath and some water
Either way, you’re making the choice from a calm place—not from a craving spiral.
🎯 Try This Mini Challenge This Week:
Whenever you feel the urge to emotionally eat:
Pause. Name your stress level.
Do the Cycle Tool (just a few lines is enough).
Decide what feels good from there.
Even if you still eat, it’ll be from a more mindful, self-aware place—and that’s a big win.
Why This Works (And It’s Not Woo-Woo)
The more you do this, the more your brain builds new habits around stress and eating. It actually helps you retrain your stress response so emotional eating shows up less and less.
Real change. No shame. No restriction.
Want some help putting this into practice?
📅 Let’s book a session! We can walk you through how to use EBT for your specific stress and food patterns so you feel more in control (and less like you're battling cravings 24/7).