Asking for a Friend: Help! How do I deal with emotional eating?
- Each week, we respond to a question from our readers and give advice and resources they can turn to
- This week, we help a student dealing with binge eating, highlighting the need for professional help and self-compassion
Overcoming an issue like emotional eating requires help from a professional and loved ones, so don’t be afraid to seek support! Photo: ShutterstockNeed an answer to a personal question that you’ve never mustered the courage to ask? We’ve been there. Whether it is about school, family issues or social life, share your thoughts with us. If you have a question you’d like answered (about anything at all), please fill out this Google Form. Don’t worry – you will remain anonymous!
Dear Friend,
Help! I am suffering from emotional eating. I can’t control myself when I eat and devour everything around me. Every time I binge eat, I feel guilt and shame. It makes me feel worse. What should I do?
Sincerely, Emotional
How do I tell my parents I need a psychologist for my eating disorder?
Dear Emotional,
We are sorry to hear about your emotional eating. It must be painful for you to bear the struggle. Phrases like “I can’t control myself”, “binge eating”, and “I feel guilt and shame” are common elements of eating disorders.
We don’t know your exact situation, so it would be best for you to consult a professional. There could be other issues going on, such as intense preoccupation with weight and food, extreme fasting, excessive exercise, and poor self-esteem.
Eating disorders are serious and cannot be managed alone. They often accompany other mental health conditions, such as depression and anxiety. It’s important to seek treatment, so please ask your parents, family doctor, or other medical professionals for help as soon as possible to obtain the necessary support.
In the meantime, you may consider taking some of the following steps:
Preserve self-kindness
Taking good care of your basic well-being helps set a good foundation to address emotional eating. Ensure you’re getting enough sleep and regularly practising activities that nurture your body and mind – maybe you feel calm and relaxed after meditation or at ease with a good book. Be self-compassionate and extra nice to yourself during your healing journey.
Practise stress management
Stress is a common trigger for emotional eating. Practising deep breathing, stretching, listening to music or engaging in healthy hobbies that bring you joy can help manage stress and reduce the likelihood of turning to food for comfort.
Learn how to stop running from your emotions
Keep a personal journal
Write down your daily encounters, both positive and negative, and be honest with yourself. Your journal can help put your jumbled thoughts and feelings in perspective. Looking back on old entries can help you gain a deeper understanding of yourself, and recounting positive memories can shift your focus towards the positive aspects of life, enhancing your mood and promoting a healthier mindset.
Get support from your buddies
Reach out to close friends, family or somebody you trust to share your experience and vent your guilt, shame or other negative thoughts and feelings. It’s helpful to remember that people around you care about you. You do not need to fight the battle on your own.
Remember, overcoming emotional eating is a journey. Be patient with yourself and celebrate small wins and the progress you make along the way. With persistence and support, you can regain control of your eating habits and improve your emotional well-being.
You’ve got this, Friend of a Friend
For more information, you may also wish to have a look at the following:
This question was answered by clinical psychologists from the Department of Health under Shall We Talk, a mental health initiative launched with the Advisory Committee on Mental Health.