The Differences Between Emotional Hunger and Physical Hunger

Many people find it hard to tell emotional hunger from physical hunger. Emotional triggers such as stress, sadness, boredom or loneliness can make us want to eat. In these cases, the urge comes from our emotional state rather than from the body's real need for energy.

So how can you tell the difference between emotional hunger and physical hunger? What approaches can help you cope with emotional hunger? Here are the main differences between emotional and physical hunger and some healthy ways to cope.

1. What are emotional hunger and physical hunger?

Physical hunger:

• Develops in response to the body's need for energy.
• Comes with physical signs (a rumbling stomach, low energy).
• Can be satisfied with balanced, nourishing food.
• Builds up gradually and grows over time.

Emotional hunger:

• Comes from emotional factors such as stress, distress, boredom or sadness.
• Often involves cravings for particular foods (sugary, fatty or processed foods).
• Is felt suddenly and strongly.
• Can lead to feelings of guilt after eating.

Tip: before you eat, ask yourself: "Am I really hungry, or do I want to eat because of stress or distress?" This can help you work out which type of hunger you are feeling.

2. Main differences between emotional hunger and physical hunger

The table below can help you understand the main differences:

Tip: a helpful way to cope with emotional hunger is to notice your emotional triggers and build healthy alternatives.

3. What causes emotional hunger?

Emotional hunger is often triggered by particular emotional states.

Common triggers for emotional hunger:

• Stress: when the hormone cortisol rises, cravings for sugary and fatty foods often increase.
• Boredom: you may want to eat to keep your mind busy.
• Sadness and low mood: food can give a temporary feeling of comfort.
• Habits: you may have learned to use food as a reward in childhood.
• Social factors: you may eat more at gatherings, parties or on special days.

Tip: to manage emotional hunger, it helps first to work out which situations trigger it.

4. Ways to cope with emotional hunger

To cope with emotional hunger, it helps to build mindful eating habits.

Suggestions for managing emotional hunger:

1. Check whether it is physical or emotional hunger

• Drink a glass of water and wait 10 minutes. If the feeling of hunger continues, it may be physical hunger.
• Ask yourself: "Am I really hungry, or do I want to eat because I am bored?"

Tip: emotional hunger usually comes on suddenly and involves a craving for particular foods.

2. Build healthy alternatives

• When stressed, go for a walk or take some deep breaths instead of eating.
• When you are bored, read a book, listen to music or turn to another activity.
• Work out your emotional triggers and build alternative habits.

Tip: if you find you can soothe yourself with another activity instead of food, that suggests the hunger was emotional.

3. Prepare healthy snacks

• Eat nourishing snacks such as fresh fruit, nuts or yoghurt.
• Choose wholegrain snacks instead of sugary and processed foods.

Tip: keeping nourishing foods at hand helps you make healthier choices when emotional hunger strikes.

4. Practise mindful eating

• Eat slowly and be aware of every mouthful.
• Avoid distractions such as the TV or your phone while eating.

Tip: mindful eating can help you notice your body's real hunger signals more easily.

5. Look after your stress and sleep

• Exercise regularly to lower stress.
• Keep a regular sleep routine to support your hormonal balance.
• Meditation, breathing exercises or yoga can help you manage emotional hunger.

Tip: poor sleep can raise levels of the hunger hormone ghrelin, which can make emotional hunger harder to manage.

6. A daily eating plan for managing emotional hunger

Sample one-day eating plan:

Tip: eating a balanced diet can make emotional hunger easier to manage.

Managing emotional hunger

• Learn to tell the difference between physical and emotional hunger.
• Build healthy alternatives to manage emotional hunger.
• Practise mindful eating to regulate your eating habits.
• Manage stress, sleep well and stay active.

Remember: emotional hunger passes, and mindful choices can help you manage it. If you feel that your eating is out of your control or is causing you distress, please speak to your doctor or a mental health professional, and a dietitian can support you with healthy eating habits.

This article is for general information only; please consult your doctor and dietitian about your own situation.