Emotional eating isn’t about the food or food addiction. It’s not even about willpower or self-discipline. Emotional eating happens because we have emotional needs that are not getting met, and we use food to soothe, distract or numb.

Eating for emotional reasons can lead to overeating and bingeing. This happens when emotions drive food choices to the point that connection to our body is offline and we eat mindlessly, too quickly and past fullness. This may lead us to believe our appetite is out of control and can’t be trusted.

But contrary to popular belief, your appetite does not drive emotional eating. Restriction and suppressing non-food needs is what actually leads to feeling out of control around food.

Watch the video above to learn four steps that will help you understand your triggers and stop emotional eating. Then, download the free guide below to help you through this process. It includes some journal prompts, an emotion wheel and a few guided meditations, all designed to help you get clear about what your physical and emotional needs are right now, and how best to get those needs met.