Mood and Food: How Our Feelings Influence What We Eat - Group Talk - Week commencing 4th May 2026.

To help us understand how mood affects food choices, recognise our own patterns, and leave with practical strategies for responding to emotions without relying solely on food.

·       Brief introduction to the topic.

·       Explain that eating is influenced by more than hunger—our emotions, stress levels, habits, and environment all play a role.

·       Reassurance that emotional eating is common and very human.

“Have you ever found yourself reaching for food when you weren’t physically hungry?”

The Mood–Food Connection

Key message:

Our emotions can strongly influence what, when, and how much we eat.

·       When we’re stressed, the body releases cortisol, which can increase cravings—especially for sugary, fatty, or highly processed foods.

·       Low mood can lead us to seek comfort foods because they temporarily boost feel-good chemicals like dopamine.

·       Boredom can trigger eating simply for stimulation.

·       Even positive emotions, such as celebrating, are often linked with food.

“Which emotions most affect your eating—stress, boredom, sadness, loneliness, celebration, or something else?”

Physical Hunger vs Emotional Hunger

Physical Hunger:

·       Builds gradually

·       Open to different food options

·       Stops when full

·       Comes from the body’s need for energy

Emotional Hunger:

·       Comes on suddenly

·       Craves specific comfort foods

·       Often continues even when full

·       Is linked to feelings rather than physical need

"Think about the last time they ate when not physically hungry."

·       What were they feeling?

·       What did they choose to eat?

·       How did they feel afterwards?

Why Food Feels Comforting

·       Food can soothe, distract, reward, or provide a sense of control.

·       Many emotional eating habits are learned early in life.

• Treats as rewards

• Food as comfort when upset

• Celebrations centred around eating

“What role did food play in your family growing up?”

Practical Strategies for Managing Emotional Eating

The HALT Check-In

Before eating, ask yourself:

·       Hungry?

·       Angry or anxious?

·       Lonely?

·       Tired?

Helpful alternatives:

·       Take a short walk

·       Call or text a friend

·       Have a cup of tea

·       Journal for a few minutes

·       Practice deep breathing

·       Engage in a hobby or distraction

The goal is not to avoid comfort, but to expand the ways we comfort ourselves.

Key takeaway:

Food is not the problem—it’s often the solution we’ve learned to use. The goal is to become more aware of why we’re eating, so we can make choices that truly meet our needs.

“What is one thing you can do this week when an emotion—not hunger—triggers the urge to eat?”

Pause Before You Eat

Ask yourself:

1. What am I feeling right now?

2. Am I physically hungry?

3. What do I really need in this moment?

Sometimes the answer is food. Sometimes it’s rest, connection, movement, or kindness.

Resource: ChatGPT