What this actually looks like

You have a demanding job that requires you to hold responsibility for others all day long. Meetings that take a lot of energy out of you, deadlines that occupy your headspace when you're trying to eat a mindful lunch, and a to-do list that's been running through your head since you jumped out of bed at seven a.m. So it's no surprise that when the work day is over, you're swallowing a chocolate bar in your car, even though you know you'll feel worse for it after.

None of this is your fault.

When you've been running all day on anxious hyperarousal A state of excessive nervous system activation where the body remains stuck in a persistent "fight-or-flight" response, causing heightened alertness, anxiety, and physical tension even when no actual danger is present , food can come in to act as a surrogate form of regulation. Certain foods are engineered with precise ratios of fat, sugar, sodium, and carbs to activate the reward system, making it hard to stop eating even once you're full (Fazzino, Rohde, and Sullivan 2019). When you struggle to soothe yourself, food can be a powerful source of pleasure and temporarily reduces unpleasant emotions (Duarte et al. 2017).

The problem is, as you already know, it costs you in the long term. Not just the potential physical health consequences, but the fact that the emotions that are driving your struggles never get to be supported. Your mood may be low, and this can fuel withdrawal from others.

It's easy to assume that food is the problem, and you might be tempted to cut things out or diet harder to get rid of any unwanted weight gain. Whilst these urges are totally normal, it doesn't actually address what's causing the emotional eating in the first place.

Why it feels like guilt, but it's shame

I often hear people say they feel guilty after eating, but it's not actually guilt they're feeling. This mix-up is common enough that ‘food guilt’ is even a term in the research. I'm raising it here because the distinction between shame and guilt is crucial to understanding what actually transforms this cycle.

You might have heard it explained simply: guilt is about what you do, shame is about who you are. That's a useful starting point, but it's an oversimplification. Shame and guilt rely on distinct neurocircuits in the brain (Bastin et al. 2016), and have different functions.

Guilt is a pro-social emotion that functions to repair (Tangney et al. 2007). Let's say I've left a friend's message unread for two weeks. Guilt motivates me to apologise and resolve to be more responsive going forward. That's a good thing; guilt helps us maintain healthy relationships (Baumeister et al. 1994). Meanwhile, I have never once seen someone apologise to the chocolate bar they inhaled in their car after a stressful day at work.

Shame, on the other hand, is a painful social experience, linked to the sense that you're inferior, unattractive, or being judged (Gilbert 2003), and leads to concealment, not connection. It's usually triggered when you feel short of a standard you hold for yourself. You can feel ashamed of how you look, what you've eaten, and even your inability to change the cycle. In those moments, self-criticism can kick in to mitigate the shame and cope with feeling inadequate (Gilbert et al., 2004), and it often sounds like: "no one else struggles with this, what's wrong with you?! Get a grip!"

The shame you feel after emotionally eating puts your body back into the same stress response that led to the eating in the first place: elevated arousal, threat system online (Matos and Pinto-Gouveia 2010). And unlike guilt, which tends to move you toward other people, shame moves you away from them, into self-judgement, into hiding. That withdrawal is exactly what keeps the cycle running.

Before we go any further, I want to remind you: you're not choosing any of this, and it's something you can change with support.

Why self-criticism makes it worse, not better

Far from being motivating, the self-criticism that tends to kick in after you've ‘messed up’ amplifies threat system activation. The frustration is not just about the food, but what it seems to prove: that you can't be trusted with this, that you're back where you started. Self-criticism's whole function is to put you down, which is why you might find yourself feeling defeated, hopeless, already dreading how hard it's going to be to get back on track. When you feel that way, emotional eating tends to come back as a coping mechanism.

What actually works

There's a good chance you've tried all the emotion regulation tips: drink a glass of water, call a friend, go for a walk around the block. This advice is aimed towards getting rid of feelings, avoiding them, or fixing them. Overcoming emotional eating requires you to build a different relationship with yourself and your emotions.

Here's how we typically work through this in coaching:

Train your soothe system. 

This is the emotion system that helps regulate threat, and it needs to be exercised regularly, just like your physical body. Before you can work with the emotional patterns driving the eating, you need the ability to access steadiness and groundedness within your nervous system. Without access to soothing, no amount of logical thinking can change how you feel, and reassurance feels empty. You can build your soothing system through breathing practices, imagery, pockets of presence, regular check-ins, and pauses throughout the day.

Build interoceptive awareness. 

The skill of actually noticing what's happening in your body: hunger, fullness, tension, fatigue. Most people who emotionally eat have spent years disconnected from these signals, often because staying busy was safer than feeling them. Your sensitivity to interoceptive signals largely determines your capacity to regulate your emotions.

Cultivate a compassionate attitude toward yourself. 

The motivation to care for your own wellbeing, especially in the moments it would be easier not to. Compassion is inherently relational, because human brains evolved to give and receive care through connection with others. You can't build it entirely alone: the affiliative-soothing system, the physiological system behind self-soothing, develops through and is regulated by cues of interpersonal warmth, social safeness, and connection with people you trust, not by journalling instead of actually telling someone how you feel. If you worry about burdening those around you, compassion-focused coaching can provide the supportive relationship necessary to help you cultivate this motivation for yourself.

Untangle emotional conflicts by working with multiple selves. 

You rarely experience one emotion at a time, emotions tend to come in blends. This stage of the work is about separating out your different emotions, including the ones you haven't let yourself feel much of, and learning how to recognise them. By embodying compassion, you can extend care to the parts of you that learned to carry shame, and encourage the parts of you that feel defeated.

Build a resilient body image. 

Treat your body with respect through balanced meals, rest, and empowering forms of movement, regardless of how you feel about your appearance. Limit body checking and regularly reflect on the incredible things your body can do for you. Widen your definition of what counts as attractive or acceptable, instead of measuring yourself against one narrow standard. Use clothing and style as a form of self-expression, not a way to look slimmer. On days you don't feel your best, dress for the feeling you want, not the feeling you have.

Reconnect to embodiment. 

Embodiment is the experience of your body as an integrated part of who you are, not an object you manage, monitor, or perform through (Piran 2016). Reconnect to interests and values that have nothing to do with your career or your appearance. Let yourself receive care without having to earn it first. Learn to rest long before your body demands it, instead of waiting for burnout. Take accomplishments in and truly celebrate them, rather than moving straight to the next thing. Create space to just be, rather than constantly do. Show up authentically in relationships instead of only when you're on top form, and let people know how you're actually feeling instead of pretending you're fine. Every one of these is a way of living inside your body again, instead of managing it from the outside.

Why support is crucial

Overcoming emotional eating is possible, no matter how long you've struggled with it. If you're ready to receive the support that makes it happen, I'd love to help. You can learn more about Compassion Focused Coaching for Body Image and Emotional Eating, or reach out to schedule a discovery call. When you allow yourself the support that's been missing, you can free yourself from emotional eating, and enjoy the life you've worked so hard to build.

Shannon Beer, nutritionist and body image expert with a diploma in Compassion Focused Therapy.