Have you ever walked into the kitchen and thought, Is it cravings or comfort that’s pulling me to eat right now? That’s a powerful question. And it’s okay if you’re not sure of the answer. Many people eat for reasons that have nothing to do with hunger. You’re not doing anything wrong by wondering. This post will help you check in with yourself gently, without shame, and figure out what you might really need.
Before we dive in, hi, I’m Dr. Meredith MacKenzie, a binge eating therapist and intuitive eating coach. If you’ve ever paused in front of the fridge wondering why you’re eating, it can feel confusing. Learning to gently check in with yourself can make a big difference. For more support and grounded tools, come find me on Instagram.
When You’re Not Sure Why You’re Eating
Sometimes you reach for food without thinking. Maybe it’s late at night. Maybe you’re tired, overwhelmed, or just…done with the day. You’re not even sure if you’re hungry. You pause and ask yourself: Is it cravings or comfort? That one question can be the start of a shift. Cravings and comfort eating both show up fast. But they don’t always mean the same thing.
Want to explore this more? In this video, I share why cravings feel so intense and what your body might really be asking for, no shame, just science.
Why Cravings and Comfort Often Get Mixed Up
It’s common to ask yourself, is it cravings or comfort, especially when the urge to eat shows up suddenly. Cravings often begin in the body. You might be low on energy, needing certain nutrients, or wanting a specific taste or texture that feels satisfying. These cravings are usually tied to physical needs like hunger or low blood sugar.
Comfort eating, on the other hand, usually starts with emotion. A stressful day, feelings of loneliness, or emotional overload can lead you to reach for food to soothe or distract. It might not be about hunger at all, but rather a way to find a moment of relief.
Sometimes it’s hard to tell the difference. Emotional needs can trigger strong cravings, and physical cravings can show up during emotional moments. If you feel unsure, that’s completely valid. You’re not expected to have all the answers right away.
If you’re exploring whether it’s cravings or comfort this next post on food noise might also resonate, read What Is Food Noise and How Do You Calm It Without More Rules.
The Problem With Shame in These Moments
Shame makes it hard to understand yourself. It can sneak in quickly, especially in moments when you feel uncertain about why you’re eating. Instead of creating space to check in, shame often rushes you into judgment. You might eat quickly, try to hide it, or immediately criticize yourself for not having more control.
But shame doesn’t lead to growth. It shuts down curiosity. It keeps you stuck in old patterns instead of helping you explore new ones. When shame takes over, it becomes harder to ask helpful questions like what am I feeling or what do I need right now. Instead, it creates fear around even having needs in the first place.
Here’s the truth, your needs are valid. All of them. Even if you turn to food for comfort, that doesn’t mean you’ve failed. It means you’re trying to cope, and you deserve kindness, not shame. Learning to check in with yourself gently is how you begin to understand your patterns and care for yourself in new ways.
If you’re thinking about cravings or comfort around food this season you might also like Holiday Meals Without Shame A Gentle Guide for Binge Eating Recovery.
A Gentle Check-In: Questions to Ask Yourself
When you feel the urge to eat but aren’t sure why, it can help to slow down and check in with yourself. But shame often makes that hard. It shows up quietly, just as you’re trying to listen, and pushes you to rush, hide, or judge your choices. You might eat quickly, feel like you have to sneak food, or spiral into thoughts about control and willpower.
When you start to feel the pull to eat, and you’re unsure why, you can try a gentle check-in.
Ask yourself:
- What am I feeling right now, emotionally and physically?
- When was the last time I ate something nourishing?
- Has anything stressful or difficult happened today?
- Do I feel lonely, bored, anxious, or overwhelmed?
- Would anything else feel comforting in this moment?
There are no wrong answers. The goal is not to pass a test. The goal is to listen with kindness, even when things feel messy or unclear.
If you’re exploring cravings or comfort you might fine this blog helpful: How to Actually Listen to Your Hunger and Fullness Cues.
Is It Cravings or Comfort? Ways to Meet the Need
If you’re craving something specific, let yourself have it. If you’re looking for comfort, food might still help, and that’s okay. There’s nothing wrong with using food to care for yourself. But it can also be helpful to build a list of other options that support you in different ways, especially when emotions are running high or your needs feel layered.
You might:
- Text a friend
- Sit outside for five minutes
- Take a hot shower
- Watch something light and funny
- Write down how you’re feeling
- Move your body gently or stretch
- Listen to music that matches or shifts your mood
Food can absolutely be part of comfort. It’s not bad or wrong. But when you have other ways to check in and respond, food doesn’t have to be your only tool. Giving yourself choices helps you meet your needs with more flexibility and care.
If you’re exploring cravings or comfort you might also like Comfort Eating Explained Why It Happens and How to Stop the Cycle.
How to Build Trust With Yourself Over Time
Every time you pause and ask, is it cravings or comfort, you strengthen your connection with yourself. You begin to notice what your body is asking for and what your emotions might need. Instead of reacting out of habit, you create space to respond with care. This is how you start to rebuild trust, not just around food, but in your ability to meet your needs with compassion.
Food freedom doesn’t come from controlling your urges. It grows from understanding, patience, and small moments of awareness. This process takes time, and that’s okay. You don’t need to have it all figured out. Each gentle check-in is a meaningful step forward.
If you’ve ever wondered whether it’s cravings or comfort, this video goes deeper. We’ll talk about how exhaustion, stress, and emotional needs can shape your eating, and what your body might really be asking for.
What Happens When You Ask Is It Cravings or Comfort
Every time you pause and ask, is it cravings or comfort, you are taking a step toward trust. Not just with food, but with yourself. You learn to listen without judgment. You start meeting your needs with care instead of criticism. Over time, these small moments of checking in add up to something powerful. A relationship with food that feels calmer, kinder, and more connected. This is a practice, not a test. You are allowed to take your time.
If you’re unsure why you’re eating, or feel caught between cravings and comfort, you’re not doing it wrong. There’s a more compassionate way to relate to food, and to yourself.
Food Freedom in a Weekend is a self-paced starting point to help you pause, reflect, and move out of all-or-nothing thinking. It’s designed to help you reconnect with your body in small, doable steps. One Body To Love, my group coaching program, offers a space to explore your food patterns with care, shift what’s no longer serving you, and build trust with your body, no weight loss focus required.
For deeper, personalized support, 1:1 coaching meets you where you are. We move at your pace, with tools and insight tailored to your story. You can also tune into my podcast or find me on YouTube for honest conversations and grounded tools. Not sure what you need? Book a free discovery call and we’ll figure it out together.
