We have all found ourselves reaching for the last slice of pizza or entering the pantry late at night after having an exhausting day. On a new episode of the Balls Deep podcast, Dr. Joe Pazona sits down with clinical pastoral therapist Dr. Brian Hooper. Together, they discussed the issue of emotional eating, a behavior most people deal with at some point in their lives. Continue reading as we cover why we experience hunger, analyze it from the psychological and spiritual angles, and the most important part: how we go about healing our emotional eating:
What Is Emotional Eating—and Why Does It Matter?
Put simply, enjoying food isn’t the problem.
As Dr. Hooper says, “Pleasure in eating is perfectly appropriate.” Emotional eating becomes a challenge when people try patching up emotional scars or stress wounds with food – in all technicality trying to fix a feeling with a fork.
When coping with heartbreak or anxiety, food is a convenient quick fix, but it’s like using a band-aid to try and heal a broken bone. You feel better in the moment, but are nowhere close to curing the underlying issue.
The Childhood Connection: Why Emotional Eating Often Starts Early
The routines we have concerning emotional eating have roots in our early childhood experiences. For some, food was synonymous to comfort or perhaps it came as a reward. Dr. Hooper noted that one of the core beliefs we all adopt somewhere along the way is “I’m not good enough.”
This belief compels us to chase after fleeting pleasures—food, for instance—to brighten our day. Over time, that bond transforms into a dysfunctional relationship that is chronic and difficult to change.
Food as Addiction: Just Like Booze or Shopping
The most striking lesson of this episode was this:
“Whatever your addiction is, it’s an attempt to get a legitimate need met in a way that’s not helpful." - Dr. Brian Hooper
Consider that statement for a moment.
Whether it’s food, alcohol, gambling, or working too much—these are all attempts to do something about the way we feel on the inside. Instead, we need to stop berating ourselves and start wondering what it is that we actually need.
Mastering Planning and Visualization Techniques
Transforming your life overnight is not a necessity. Making small but purposeful changes can have a larger impact. Dr. Hooper proposes two remarkably effective approaches:
- Set Goals for Your Meal Preparation
If you do not have a plan, then you are setting yourself up to fail. Make it a point to buy healthy and appealing foods and toss the junk. Learn a few basic cooking techniques. It becomes extremely easy to avoid impulse eating when a plan is in place.
- Imagine a Healthier You
Think about how your healthy self walks, what your future self feels like, and how you eat. You can go ahead and create what people call, “future memories.” This technique is not devoid of substance. Engaging in mental exercises have been proven to deliver better results in the real world. You become what you believe you are.
Helpful Tips to Break Out of This Cycle
Want to stop stress-eating? Rather than relying on forceful determination, focus on improving systems to make the processes easier.
Here are some practical tips:
Mindful breathing: Step away from everything that you are currently engaged in. Focus on your breathing. Notice every inch of your body while letting any thoughts you might have, exit your mind, without passing any form of judgment.
Substitute the food ritual: Go for a walk. Write your thoughts in a journal, make a phone call, or do anything else that takes care of the mind and soothes your nerves without the aid of food.
Practice self-compassion: Inflicting harsh criticism upon yourself after a misstep isn't therapeutic. As Dr. Hooper eloquently put it, “Be kind to yourself and make the next best step.”
Gut Health and Mood: These Two Are Interlinked
You might have come across the expression: “You are what you eat.” But do you also know that the majority of the body’s serotonin, the feel-good hormone, is manufactured in the gut?
Poor nutrition = poor gut health = poor mood.
So in case you find yourself caught in a spiral of low energy and emotional binge eating, focus on your gut first. Improve your diet by including fiber-rich vegetables, fermented foods, and prebiotics & probiotics. Both your brain and mood will appreciate it.
Your Action Plan for This Week
Dr. Hooper’s parting advice is super doable:
🛒 Prepare your meals for the next week
🥗 Purchase healthy options that you actually enjoy consuming
🍷 Restrict alcohol consumption (1 drink per day for women, 2 for men)
👩🍳 Prepare one new dish you haven’t cooked before
🧘 Spend 5 minutes mindfully breathing
You don’t have to achieve perfection – just progress.
Final Thoughts
Emotional eating goes way beyond food. It encompasses unfulfilled needs, previous trauma, and the wish to feel better. But rest easy: you’re not broken, and you’re most certainly not alone. You can reclaim your health if you break free from the vicious cycle using a bit of advanced planning, self-love, and mindfulness.
Consider starting today by asking yourself, “What is my body truly hungry for?”
You too can break free from emotional eating by following these strategies! Ready to get started on planning healthier eating habits? Take a look at some practical nutrition tips for wellness!
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
