Comfort Eating: why we do it and how to break the habit without deprivation

Comfort eating means consuming food in response to emotions rather than hunger. It’s often driven by stress, sadness, anxiety, loneliness, boredom, or even celebration: with food becoming a tool for emotional regulation, distraction, or reward.

Comfort eating is usually unconscious, automatic, and focused on high-calorie, high-reward foods like sweets, crisps, or takeaways.

• You eat when stressed, tired, sad, or bored — not when hungry
• You feel a sudden, urgent craving for specific foods
• You eat mindlessly or quickly, without fully tasting the food
• You feel regret, guilt, or shame after eating
• You find it difficult to stop eating once you start

Biological and Hormonal Triggers

• Cortisol, the stress hormone, increases appetite and cravings for sugary or fatty foods
• Eating carbs can temporarily boost serotonin, improving mood in the short term
• The act of eating stimulates dopamine, which reinforces emotional eating as a coping strategy

Emotional and Psychological Drivers

• Food as a childhood comfort (e.g. rewarded with treats)
• Using food to numb emotions or distract from discomfort
• A way to self-soothe in the absence of other coping mechanisms
• A learned behaviour reinforced by relief or distraction from stress

• Weight gain due to excessive calorie intake, especially in the evening
• Disrupted hunger/fullness cues, making it harder to recognise real hunger
• Emotional distress from guilt, shame, or feeling “out of control”
• Increased food preoccupation, cravings, or emotional reliance on food

Step 1: Build Awareness

• Keep a food and mood journal: track when, what, and why you’re eating
• Pause before eating: Ask yourself, “Am I hungry,  or looking for relief?”
• Notice the pattern: Time of day, mood triggers, specific foods

Step 2: Create Alternative Coping Tools

• Non-food self-soothing: Try music, journaling, a warm bath, calling a friend, or going for a short walk
• Emotional regulation: Learn to sit with discomfort without numbing it through food
• Mindful eating: Eat slowly, without screens or distraction, and check in with how food makes you feel

Step 3: Nourish Yourself Properly

• Don’t restrict too harshly: Under-eating during the day often leads to comfort eating at night
• Include regular, balanced meals: Protein, fibre, and healthy fats help keep blood sugar and mood stable

Step 4: Set Up Your Environment for Success

• Keep high-trigger foods out of sight (or out of the house if needed)
• Plan evening routines that don’t revolve around food (e.g. reading, stretching, a warm drink)
• Give yourself permission to enjoy food without guilt or extremes

When medication might help

• GLP-1 medications can support appetite regulation, reduce cravings, and help break emotionally driven eating cycles
• Especially helpful when comfort eating has become compulsive or is contributing to health or weight issues

If comfort eating feels out of control, compulsive, or emotionally distressing, it’s a sign that professional support could help. Addressing emotional eating isn’t about “just eating less”, it’s about understanding what you really need.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Comfort eating is a common and deeply human response to emotional discomfort. But it doesn’t have to control your eating habits or define your relationship with food. With the right tools and support you can shift from eating to numb emotions to nourishing yourself in a more sustainable way.

Medicspot offers a free 15-minute support call to help you understand your comfort eating patterns and explore behavioural or medical strategies to support you.

Book your free call now.