How Is Your Emotional Health Around Eating?
- Cindra Holland
- 1 day ago
- 2 min read
by Cindra Holland, RDN, MB-EAT-QI, CWNC
If you have ever felt like a “part of you” takes over around food (the perfectionist, the rebel, the people-pleaser, or the part that feels tired of food rules), you are not alone. Eating behaviors are often connected to emotional health, stress, and the stories your brain uses to feel safe.
One framework that can help is shadow work, which focuses on noticing and understanding the parts of yourself you learned to hide or judge.
What is shadow work?
Shadow work is a reflective practice that helps you explore emotions, needs, or traits you were taught were “not acceptable” or “not safe.” Many mental health frameworks describe the “shadow self” as something that often forms in childhood. Over time, hidden parts can show up as strong reactions, harsh self-talk, or coping behaviors.
We also learn how to eat as children. Early experiences with pressure, restriction, food rules, rewards, body comments, stress in the home, or chaotic schedules can shape how we relate to hunger, fullness, and emotional comfort. This is not about blame. It is about understanding patterns with compassion so change feels more possible.
How emotional health can influence eating
Food can become a coping tool when emotions feel uncomfortable or overwhelming. Emotional eating does not always mean overeating. It can also look like meal skipping, rigid rules, eating quickly or distracted, guilt, or “starting over” the next day.
What “shadow thinking” can sound like around food
All-or-nothing: “I already messed up, so today is ruined.”
Fear-based rules: “If I eat this, I will lose control.”
Shame: “What is wrong with me?”
People-pleasing: “I cannot say no.”
Numbing: “Food is the only thing that helps.”
A simple practice you can try
Name the trigger: What happened, and what emotion is here?
Name the story: If the feeling had words, what would it say?
Ask what it is protecting: What is this part afraid will happen?
Choose one supportive next step: A balanced snack, a short pause, paced breathing, sitting down for the first few bites, or a grounding skill.
Reflect: What did the story predict, and what actually happened?
Mindful eating exercises and short meditations
In my work with clients, I use brief mindful eating exercises and short guided meditations to help individuals notice eating sensations and internal cues, including hunger, fullness, satisfaction, and emotion-linked patterns. These practices support steadier eating decisions and improved self-trust over time.
When to get extra support
If exploring emotions brings up intense distress or trauma responses, it is best to work with a licensed mental health therapist. Nutrition counseling can support eating behaviors and skills, while therapy is the right place for trauma processing and mental health treatment.
Ready to explore this with support?
If you want help improving your emotional health around eating and building practical tools for a calmer relationship with food, schedule a telehealth appointment with Healthy You Nutrition (HYN®), or book a discovery call to get started.
This article includes my professional interpretation of shadow work concepts as applied to eating behaviors within nutrition counseling.
Reference Source: Cleveland Clinic Health Essentials: “What Is Shadow Work — and Can It Help You Heal?”
Comments