Abstract:
Emotional eating is an increasingly prevalent behavioral pattern characterized by the consumption of food in response to emotional states rather than physiological hunger. It contributes significantly to challenges in weight regulation, mood disorders, and disordered eating patterns. The presentation explores how emotional states—such as stress, anxiety, loneliness, and boredom—activate conditioned responses that lead to food-seeking behavior. Foods high in sugar and fat stimulate dopaminergic and serotonergic pathways in the brain, mimicking addictive patterns and reinforcing short-term emotional relief. However, this temporary comfort is frequently followed by negative affect, guilt, and a perpetuating cycle of dysregulated eating.
Central to the discussion is the Emotional Eating Cycle and the practical application of a behavioral intervention model known as the “5 Ds”: Delay, Distract, Distance, Determine, and Decide. This approach integrates cognitive-behavioral principles with mindfulness-based strategies, enabling individuals to interrupt automatic eating responses and develop greater emotional self-regulation. The presentation highlights the importance of identifying emotional triggers and enhancing interoceptive awareness as foundational steps in behavioral change.
In addition to psychological strategies, the presentation addresses lifestyle modifications including the reduction of ultra-processed food intake, incorporation of mindful eating practices, intermittent fasting, sleep optimization, physical activity, journaling, and when appropriate, psychotherapeutic intervention. These methods are positioned not as restrictive tactics, but as integrative tools to restore autonomy and improve emotional resilience.
