In today’s tumultuous world, food frequently functions as more than just a source of nourishment. Food is often associated with emotions, either as a coping mechanism, a way to engage with others, or a way to reward oneself (Bilici et al., 2020). Emotional fluctuations impact eating patterns irrespective of gender or weight, resulting in more impulsive behaviors during stressful situations. Studies indicate a relationship between emotional snacking and a higher body mass index (BMI), particularly when eating occurs in reaction to unpleasant emotions (Bilici et al., 2020).

This close relationship that exists between our psychological health and eating patterns is at the heart of a growing problem: emotional eating. In the discussion that will follow, we shall discuss various theories that further explain the phenomenon, look into the neuropsychological mechanisms of emotional eating and study the effect of emotions on eating behaviors. Lastly, we shall conclude the discussion by sharing certain tips concerning emotional eating that can help break the cycle of emotional eating.

What is Emotional Eating?

Emotional eating is characterized as an eating pattern that is thought to be triggered by emotions rather than hunger, proximity to mealtimes, or social obligation (Serin et al., 2018). There are two main tenets of emotional eating theory (Altheimer et al., 2019). First, unpleasant feelings make one more inclined to eat (often shown as an overwhelming desire), which in turn prompts eating. Additionally, eating mitigates the severity of unpleasant feelings. Therefore, it can be said that emotional eating is not instinctual; it is learned.

Negative feelings could develop into conditioned stimuli, increasing the desire to eat, if they are repeatedly associated with food consumption, according to the theory of classical conditioning. Emotional eating may also be reinforced by operant training when unpleasant emotions are effectively reduced by food. These theories are supported by empirical research, which demonstrates that individuals are conditioned to crave chocolates in response to unpleasant emotions and that parents who use food to control their children’s emotions also consume more sweet, fatty meals. This highlights the relevance of conditioning in this behavior and implies that emotional eating is connected to learned correlations between emotion and food.

Eating as an Emotion Regulation Strategy

People’s ability to control their emotions is influenced by a process called emotion regulation, which includes both automatic and controlled elements (Macht et al., 2010). Eating, especially certain meals, is an intentional strategy to deal with adverse emotions, similar to other diversionary techniques. Emotional snacking entails both deliberate choices as well as automatic responses. Eating may be a coping mechanism for emotions, but it can also develop into a nearly reflexive habit. Eating to regulate emotions is essentially the result of a dynamic interaction between intentional decision-making and established, habitual behaviors that are intended to manage and traverse emotions.

Theories of Emotional Eating

There are various theories that provide different insights into this phenomenon by attempting to decipher the psychological variables that drive emotional eating behaviors.

Psychosomatic Theory (1973):
According to the psychosomatic approach, overeating is caused by misinterpreting signals of hunger. Individuals represented by this idea lack proper innate programming for hunger awareness and eat in reaction to their emotions, demanding the need for external cues to manage their eating habits (Serin, 2018).

Kaplan’s Obesity Theory (1957):
Kaplan’s idea centers on obese folks who feel anxious and want to overindulge in food. They can’t tell the difference between hunger and fear, therefore they learn to eat in reaction to both kinds of stimuli (Serin, 2018).

External-Eating Theory:
This hypothesis emphasizes the impact of external variables, implying that persons with an external eating attitude overeat when exposed to food-related cues such as scent or look. Instead of emphasizing the body’s hunger signals, the focus is on external stimuli that cause eating (Serin, 2018).

Escape Theory:
According to the escape theory, overindulging in food is a coping strategy used to get out of uncomfortable situations. People who adopt this method eat to block out bad thoughts, which may be an avoidance or self-soothing mechanism (Serin, 2018).

Neuropsychological Mechanisms Between Eating and Emotions

Hedonic systems, hormones, neurotransmitters, metabolic pathways, and other complex neurological processes are all involved in the control of eating behavior. Since eating is controlled by both the hedonic and homeostatic systems, it stands to reason that if homeostasis were the only factor influencing feeding, optimal weight would be reached. Hedonistic eating is typified by an insatiable want for delectable meals that are motivated more by the enjoyment of eating than by a requirement for nutrients. Those who tend to hedonic eating make meal choices based more on flavor and enjoyment than on a healthy diet.

Dopamine deficiency has been connected to certain people’s dependency on particular drugs or foods. Overindulgence in food acts as a compensatory strategy for low dopamine levels in obese people. Consuming palatable meals provides an alternate metabolic pathway to biologically boost dopaminergic neurons, giving a manner of external restitution for happiness for people with low dopamine (Serin, 2018). Individuals with low dopamine levels, who are frequently inclined to be very sensitive to rewards, have a penchant for sweets and high-fat diets. These results are supported by research on animals, which demonstrates that eating particular meals high in sucrose and glucose activates the reward circuitry in the brain. Furthermore, consuming meals high in fat and sugar sets off processes that boost the release of opioids and dopamine, providing insight into the neurochemical underpinnings of particular eating patterns (Serin, 2018).

Effects of Emotions on Eating Behaviors

Research indicates that there are various correlations between emotional states and food intake, which may explain why emotions have varying effects on eating behavior. Studies have indicated that when compared with pleasant emotional states like happiness, unpleasant emotional states like melancholy tend to cause increased food intake. On the other hand, studies conducted on people who had normal body weights have shown that eating habits can also be influenced by good emotions (Serin, 2018). Positive emotional states are connected with the satisfaction of fundamental needs, efficient emotional regulation, improved retention of information, receptivity to novel experiences, adaptability to circumstances, and emotional expressions.

Conversely, negative emotions are associated with unfulfilled desires, barriers to achieving objectives, inadequate emotional regulation, disordered thought processes, and a range of disagreeable circumstances. Emotional eating is seen as a psychological coping strategy for handling uncomfortable feelings. Binge eating episodes may also be caused by problems expressing or sensing emotions. Individuals who have trouble recognising and expressing their feelings may turn to avoidance techniques, such as overindulging in food, to divert their attention from uncomfortable circumstances.

The reward pathways of the brain and cortisone play crucial roles in high-energy dietary intake, especially when it comes to stress-related snacking. The reward system is linked to an increase in stress-related snacking, and there are important neurological connections between stress and eating. It has been demonstrated that stress impairs people’s ability to perceive hunger and fullness, which increases their propensity to overeat emotionally (Serin, 2018). According to the masking theory, eating can operate as a coping mechanism for negative feelings, making it simpler to deal with the tension brought on by being stuffed than it is to deal with the problems that are causing unhappiness (Serin, 2018).

How to Break the Cycle of Emotional Eatin

• Becoming Emotionally Aware: by recognizing the feelings that are causing you to feel the need to eat.
• Establishing Non-Food Coping Mechanisms: through identification of other coping mechanisms such as exercise, meditation, or conversing.
• Creating a Supportive Environment: by maintaining a constant supply of healthful foods while avoiding enticing, harmful ones.
• Practicing Mindful Eating: by striving to be mindful of the experience of eating by enjoying every meal and staying alert for signs of fullness.
• Challenging Negative Thoughts: by reframing unfavorable ideas about food, body image, and self-worth.
• Practicing Self-Compassion: by relentlessly practicing self-compassion and acknowledging that everyone struggles with the relationship they have with food.
• Seeking Professional Support: by considering receiving help from a mental health professional to tackle more profound emotional issues regularly.
• Adopting a Holistic Approach: by consistently integrating self-compassion, a healthy lifestyle, and emotional awareness to create a holistic plan to end the emotional eating loop.

Conclusions

Finally, the phenomenon of emotional eating is a layered dynamic that brings together various theories, neuropsychological processes, and the substantial influence of emotions on our eating habits. Breaking this vicious cycle of emotional eating requires a comprehensive approach as one evaluates the interaction of learned behaviors, hedonic systems, and the influence of neurotransmitters.  Key tactics to interrupt this cycle may include cultivating emotional awareness, forming mindful behaviors, and getting help. A comprehensive strategy that takes into account psychological and physiological factors can allow people to develop healthier eating behaviors, which can improve their mental health and overall zest for life.

Authors: Vrinda Tuteja, undergraduate student, FLAME University and Dr. Garima Rajan, Faculty of Psychology, FLAME University