As a clinical psychologist, I work with many people who struggle with their relationship with food. Eating isn’t just about hunger—it’s also tied to emotions and pleasure. We often eat when we’re bored, stressed, upset or anxious because food can provide comfort. This happens because of dopamine, a brain chemical linked to pleasure and reward.

Turning to food for comfort isn’t necessarily bad, unless it becomes our only way to cope, leads to guilt and shame or affects our health. Understanding dopamine can help us find other ways to improve our mood without relying on food.

Why food feels rewarding

Dopamine is known as the “feel-good” chemical because it motivates us and reinforces behaviours that bring pleasure. When we eat foods high in sugar, fat or salt, our brain releases dopamine, making us feel good. Over time, our brain starts linking food with emotional relief, which can lead to emotional eating and overeating. However, this dopamine boost is short-lived. Once the pleasure fades, we may feel guilty or still stressed, creating a cycle of emotional eating. Plus, frequent dopamine spikes from food can make us crave more, leading to eating habits that may not be the best for us.

Other ways to boost dopamine

To break the cycle of emotional eating, it helps to find other sources of pleasure and reward. Here are some effective, research-backed, strategies I share with my clients:

• Exercise: Physical activity naturally increases dopamine and releases endorphins, improving mood and reducing stress.
• Listen to music: Enjoying music, especially songs with positive memories, can trigger dopamine release and improve mood.
• Connect with others: Spending time with friends, family or pets can boost dopamine and provide emotional support.
• Engage in hobbies: Creative activities like drawing, painting, writing or playing an instrument give a sense of achievement and satisfaction.
• Practice mindfulness and relaxation: Deep breathing, meditation and progressive muscle relaxation help regulate emotions and promote well-being.
• Acts of kindness: Helping others, whether through volunteering, giving compliments or small gestures, creates a natural dopamine boost.
• Set and achieve small goals: Completing small tasks, like cleaning up, finishing a book or learning something new, activates the brain’s reward system.

I encourage my clients to write a list of 100 alternative activities to eating, varying in time and effort. This helps them develop healthier coping strategies instead of always turning to food. Food should be enjoyed, but it shouldn’t be our only tool for managing emotions. By finding different ways to boost dopamine, we can create a balanced approach to self-care, leading to better mental and physical well-being.

If you’re struggling with your relationship with food, you may find it helpful to talk to your doctor or a psychologist. You can find a psychologist in your area here: psychology.org.au/find-a-psychologist