Why Emotional Eating Happens in Fall—and How to Break the Cycle
As the cool, crisp fall breeze settles over New York, you might notice a subtle shift in your mood. Fall is beautiful and artistic, but it often brings a touch of melancholy—a feeling that hits harder when you’re already feeling a little lonely.
Before you know it, you’re reaching for warm, comforting food to fill that emotional gap. Maybe your day wasn’t particularly bad, but something feels heavier—perhaps it’s an old memory of something you missed out on growing up, or the weight of a disadvantage feels more intense today.
What Triggers Emotional Eating?
During my binge-eating days, my therapist often reassured me that what I was feeling was normal—that I wasn’t alone in this experience. While this comforted me in the moment, it didn’t stop my emotional eating. In fact, it simply justified my urges and made me feel less guilty about giving in to them.
Many well-meaning professionals unknowingly reinforce outdated beliefs—that disordered eating takes a long time to heal, or maybe can’t be healed at all. But here’s the truth: a new approach is needed, and it starts by understanding how the brain actually works.
The Brain’s Role in Emotional Eating
Our brain tends to magnify two things: 1) what’s different and 2) what’s uncomfortable.
Each day, our minds are flooded with information, but we don’t notice everything. Our brain is wired to automate familiar things, especially what’s working well. It filters out the things that have become routine, so we rarely stop to appreciate the simple successes, like, “I tied my shoes perfectly today,” or “My commute went smoothly.”
The problem? Positive moments often become invisible to us. (Crazy, right?!)
Instead, our brain focuses on what went wrong—the bus was late, the air was unexpectedly chilly, or the coffee tasted weak and lukewarm (Ugh!).
And here’s the key: your brain can’t feel two emotions at the same time. The emotion that gets amplified is the one that sticks. If discomfort is what’s being highlighted, that’s the feeling that dominates. Learn more about brain-based emotional eating solutions here.
How to Break the Emotional Eating Cycle
So, how do you stop this cycle? It starts with a simple step: take a deep breath and consciously appreciate what’s going right in your life.
Focus on What’s Working
What do you usually take for granted? Start paying attention to those small but significant things.
Small Changes, Big Results
What’s going well in your life that’s become invisible because it’s so familiar? Maybe it’s the comfort of your bed at night. Maybe it’s the kindness of a stranger that brightened your day. Perhaps it’s just being able to move your body, even if it’s just a walk outside.
When we shift our focus to what’s working—even the smallest things—we start to balance the negative narrative our brain tends to magnify. It’s not about ignoring the challenges but giving equal attention to the things that nourish us, even when they’re easy to overlook.
Commit to Noticing the Good
Today, make a commitment to consciously notice the good. It’s not about chasing perfection or pretending difficulties don’t exist—it’s about reclaiming control over where your attention goes.
The Power of Awareness
The truth is, the power to feel differently, to make better choices, and to shift your emotional eating patterns starts with this small yet profound shift in awareness.
Take this as your sign to start now.
Profile
Satomi Grun
Creator of Breaking Free to Thrive
Based in NYC
Animals and nature speak to my soul.
Proud mom of a wonderful little girl 🧚
My mission is to reshape how disordered eating is addressed, making treatment simple, effective, and accessible to all.
After struggling with chronic overeating and purging for 18 years and finding that traditional therapies didn’t work for me, I developed a method that brings lasting change. (Yes, it truly creates a permanent shift!)
As I began coaching others with similar struggles, I saw firsthand how conventional therapy often misleads people emotionally and physically.
That’s why I advocate for true recovery, starting with understanding how the brain works.
Certified Hypnotherapist from America’s only accredited hypnotherapy college + Certified Recovery Coach
