How to disrupt emotional eating in just five minutes

Tend to eat when stressed, down, or angry? It’s normal! But you can change it. Pay attention the next time the urge strikes, then follow these steps.

Let’s dive a little deeper…

Maybe you snack on chips when stressed. Or, ice cream is your go-to when feeling down. Whatever you reach for, emotional eating is incredibly common and, for many, a habit like any other. You respond to a feeling by eating, and over time, it becomes automatic—just something you do without thinking.

To break the habit, give yourself time to think. That’s what waiting a few minutes does. It deactivates autopilot so you can consider your options and respond to an emotion more intentionally, whether you scroll social media, water your plants, or, yes, even eat.

In other words, you may still decide to snack when the timer goes off—it’s OK. Make your initial goal to simply be more aware of an unhelpful habit. That’s the first step to eventually replacing it with one that supports your goals and an important skill on this journey.

1. Emotional eating is a habit that we learn over time.
   
   

2. When we recognise it’s happening, we can find new, more helpful ways to respond to feelings.
   
   

3. Managing emotions in ways other than eating can help us lose or maintain weight.