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25 Ways to Soothe without Food

Emotional hunger is real, but it doesn't need to control you.


We often reach for snacks not because we're hungry, but because we're stressed, bored, or looking for comfort.


Emotional eating is a common coping mechanism—but it doesn't have to be your only one. If you're looking to break the cycle, here are 25 simple, soothing alternatives to eating when emotions run high.


  1. Do 5 minutes of positive imagery

  2. Do a self-compassion body scan

  3. Progressive muscle relaxation

  4. Work up a good sweat

  5. Self-massage (feet, hands, face, neck, etc)

  6. Write your negative thoughts on paper, then throw it in the trash

  7. Do a meditative yoga session

  8. Say the name of your emotions out loud - challenge their truth

  9. Listen to an empowering TED talk

  10. Cozy up in a coffee shop with a good book

  11. Stimulate your intellect - find a new book, documentary, podcast

  12. Listen to music that will change your mood around

  13. Participant in meditation or prayer

  14. Say or write positive affirmations for 5 minutes

  15. Channel your energy into a creative project

  16. Write out your feelings and face them (to give a new perspective)

  17. Talk to a good friend

  18. Stretch your legs and thank them for helping you move everyday

  19. Light a candle with a scent that reminds you of something good

  20. Spend time with a furry friend

  21. Take a hot, relaxing shower

  22. Watch a favorite movie or TV show

  23. Play a game online or in real life

  24. Garden or get your hands dirty in nature

  25. Consider asking for professional help


Emotional hunger is real, but it doesn't need to control you. The next time you're tempted to eat out of stress or sadness, try one of these strategies instead. With practice, you’ll build new habits that truly nourish your well-being.



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