Emotional Eating - Physical Hunger vs. Brain Hunger

What is emotional eating?

Food cravings can be caused by our emotions - this is known as brain hunger.

Our bodies have evolved to reward us for behaviors essential to our survival. One of these behaviors is eating! When we eat—particularly sugary, carby, or fatty foods, which are full of energy—our brain releases hormones (dopamine, serotonin, and endorphins) that make us feel good and encourage us to repeat the behavior. Over time, we associate eating with pleasure and begin using food to soothe negative emotions.

Unfortunately, our world is full of sugary and fatty foods that are easily accessible. The food industry spends millions researching and developing products that hit the ‘bliss point’—the perfect ratio of sugar, salt, and fat that triggers the most 'happy hormones' to keep us bingeing! That's the real reason why 'once you pop, you can’t stop.' These foods literally trigger the chemical process of addiction in your brain.

Beyond chemical cravings, food is also deeply tied to our emotions and memories. We might associate it with happiness because of past positive experiences—such as bonding with family over dinner or going out to lunch with friends. These experiences teach us to connect food with social bonding, leading us to turn to food for company.

Because eating makes us feel better, we often use food to numb negative feelings like boredom, sadness, stress, or loneliness. But there are healthier ways to address these emotions. By increasing our awareness of what we feel—and whether we’re truly hungry—we can create mental space to respond differently.

Another reason we may crave food when we're not hungry is due to situational triggers. Certain locations, events, or experiences can cause cravings because we’ve built strong associations over time; the more we repeat a habit, the more automatic it becomes.  For example, many of us habitually crave snacks while watching TV in the evening. If we break our routine and do something different, the craving may not hit us. But as soon as we glimpse the sofa and the TV, that old urge to eat suddenly reappears!

If you struggle with cravings late at night, you’re not alone. This the time of day when most people find themselves reaching for snacks, even though they’re not physically hungry. If you want to learn how to stop emotional eating at night, it’s essential to recognize the difference between physical and brain hunger and develop strategies to manage cravings.

Recognising hunger

Physical hunger is a physiological need for food, because the body needs energy. Hunger cues are signals from the body, alerting us to this need. They vary from person to person, but common signs include:

✔ Stomach sensations: rumbling, gurgling, emptiness, discomfort, or pain

✔ Low energy or fatigue

✔ Hanger! Irritability, mood swings, or grumpiness

✔ Cognitive effects: headaches, brain fog, difficulty focusing

✔ Physical weakness: dizziness, shakiness, faintness, or nausea

✔ Food flexibility: you don’t crave a specific food—any food will do

✔ Gradual onset: hunger builds over time (typically 2-3 hours after eating)

✔ Water doesn’t help: hunger doesn’t disappear after drinking water

Thirst can sometimes be mistaken for hunger, as it creates similar physical signs. We need at least 2 liters of water per day to keep our bodies functioning properly! Signs of thirst include:

✔ Headaches, brain fog, or inability to focus

✔ Low energy or fatigue

✔ Dry mouth, lips, or eyes

✔ Dark-colored urine

✔ Hunger disappears after drinking water

Cravings, appetite or ‘brain hunger,’ are a phychological want for food; you feel a desire to eat despite not necessarily being physically hungry. This type of hunger doesn’t include the signs of physical hunger but may include:

✔ Specific food cravings: you’re hungry for one particular food

✔ Sensory triggers: your mouth waters when you see, smell, or think of a specific food

✔ Situational triggers: cravings appear in particular settings (e.g., relaxing in the evening, feeling stressed)

✔ Sudden onset: the feeling appears out of nowhere and can disappear if you wait 15 - 20 minutes

How to stop emotional eating at night

Evening cravings can be particularly challenging. For those of us with busy lives or stressful jobs, evening may be our first opportunity to pause, reflect on the day, and process any emotions that might entail. It's a time for unwinding and relaxation. Feeling tired, we crave a low-energy activity where we can mentally 'check out'- cue the TV or social media. We want to stimulate those 'happy hormones' - cue the junk food. Our habit-loving brains are drawn to the familiarity of our old habits - cue the mindless eating.

Here are some tips to help you break the cycle:

✔ Check in with yourself – Before reaching for a snack, take a moment to ask: Am I actually hungry? Could I be tired, stressed, or just bored?

✔ Hydrate first – Drink a glass of water and wait 15 minutes. Thirst will be quenched by the water, and cravings will feel less intense after 15 minutes.

✔ Create a bedtime routine – A structured evening routine can help you unwind, keep you occupied, and prevent mindless snacking.

✔ Keep tempting foods out of reach – If certain foods trigger late-night binges, try to keep them out of sight and out of reach, or avoid buying them at all, if possible.

✔ Engage in a different activity – Instead of snacking, try reading, stretching, or a relaxing hobby.

✔ Ensure balanced meals during the day – Eating enough protein, fiber, and healthy fats throughout the day can prevent sugar cravings and nighttime hunger.

Exercise: Connecting with your body

Being able to notice and recognise the physical sensations in your body, as well as your thoughts and emotions, is a crucial skill that helps you take control of cravings. Practicing mindfulness can help you make intentional decisions about whether or not you truly want to eat. Don't worry if it feels difficult at first - the more you practice, the easier it becomes.

✔ Step 1: When you feel hungry, pause. Sit comfortably, take a slow, deep breath, and bring your attention to your mood, thoughts, and physical sensations.

✔ Step 2: Where do you notice the feeling of hunger? What does it feel like? Scan your body—from your face, mouth, and shoulders, down to your stomach and belly. Can you sense any physical changes?

✔ Step 3: Write down your observations. Is it brain hunger or physical hunger? Note any physical or emotional symptoms, and any thoughts or feelings that arise.

✔ Step 4: Repeat this exercise a few times and look for patterns. Understanding what drives your cravings is the first step to making empowered choices.

The next time you feel a craving, take a moment to pause. Is it physical hunger or brain hunger? Use the exercise above to check in with your body—your awareness is the first step to making empowered choices.

For help understanding your emotional eating habits, subscribe to my newsletter for a FREE Creating Healthier Habits workbook, and a bonus Emotional Eating Food Diary.

And if you'd like one-to-one support to take control of your health and build healhier habits, then health coaching might be for you. Read more about health coaching here, or visit my services page to learn about the services I offer.