How to Get through a Food Craving

Have you ever had one of those nagging cravings that just won’t quit?

It’s like a mosquito buzzing around your ear—no matter how hard you try to shoo it away, it just gets louder, more persistent, until finally, it feels like the only option is to give in… just to get a moment’s peace.

So you eat the thing.

And for a few moments, everything fades away. The busyness, the stress, the emotions. You get that little moment of escape.

But then the food guilt shows up. Followed by shame, regret, and maybe even a little anxiety. That temporary relief now feels like a heavy burden. And you’re left wondering, Why did I do that…again?

If this sounds familiar, I want you to know you’re not alone.

As women, we often ask ourselves, “How can I push past a craving?”

In fact, I think it’s safe to say nearly all of us have had moments where food felt like the only way out of what we were feeling.

But here’s the truth: emotional food cravings are not your enemy.

Cravings are not a sign of weakness or failure. In fact, they can be a gift—an opportunity to learn, listen, and grow.

So, let’s unpack what’s really going on when cravings hit and how you can respond with grace, not guilt.

Food Cravings Aren’t the Enemy

Here’s something that might surprise you: A craving is a message.

Just like emotions, cravings can be signals that give our emotions a “voice.”

They’re little messengers from your body, your mind, and your heart saying–Hey, something’s going on here. Can you check in?

But, so often, we rush to shut down our cravings or push them aside in frustration. Imainge what if we were curious instead of critical? 

What if we asked, “Why am I feeling this way?” instead of, “Ugh, what’s wrong with me?”

It’s not easy, I know. Especially in the heat of the moment. But that’s where we invite the Holy Spirit in.

Because while we may struggle to discern what’s true when cravings cloud our thoughts, He sees clearly. 

He can reveal what’s underneath the surface—what our soul might be craving even more than our stomach.

What Triggers an Emotional Food Craving?

Cravings usually don’t come out of nowhere. They start with a thought, a feeling, or a familiar experience.

I’ll give you an example from my own life. My daughter goes ice skating at the mall. There’s an ice rink right in the center, and just a few feet away…Cinnabon. 

I don’t think about cinnamon rolls on a normal day, but the moment I step into that mall and smell that sweet, warm scent wafting through the air, craving is activated.

That’s because cravings are often tied to stimuli. That could be:

• A scent (hello, mall Cinnabon)
  
• A location (your favorite spot on the couch)
  
• A time of day (hello, 9 p.m. snack attack)
  
• A routine (watching TV = wanting popcorn)
  
• An emotion (stress, boredom, sadness, celebration)
  

The more you can identify what triggers your cravings, the more empowered you become. Try keeping a small craving journal—nothing fancy, just a notepad or a note on your phone. Write down:

• What time was it?
  
• Where were you?
  
• What were you feeling?
  
• What did you want to eat?
  

You may start to notice patterns. For example, every time you leave work, you want to stop for fast food. Or when you’re overwhelmed by the noise of the kids, you suddenly want to sneak a chocolate bar.

These patterns aren’t problems—they’re clues. Valuable ones.

Consider the Positives and the Negatives

When a craving hits, all we can see is the positive–this will taste amazing. I deserve this. I just need something to make this day better. It’s like putting blinders on to anything else.

Then, once the food is gone, we swing hard the other way—Why did I eat that? I feel awful. I should’ve had more self-control with food.

Sound familiar?

Instead of living in those extremes, what if we hit pause before we respond to the craving and asked, “What are the positives and the negatives of giving in right now?”

This isn’t about shaming yourself—it’s about giving yourself a fuller picture. 

The positives might be:

• “This gives me a moment of peace in a loud, chaotic day.”
  
• “I feel cared for and comforted by this treat.”
  
• “I’m using food to cope with something deeper—and that’s information I can learn from.”
  

The negatives might be:

• “I usually don’t feel great afterward—physically or emotionally.”
  
• “This might take me further from my health goals.”
  
• “I’m using food to avoid something I need to address.”
  

This kind of honest reflection isn’t always easy, but it’s powerful. It helps you stop reacting on autopilot and start choosing with intention.

What’s the Craving Really About?

Once you pause and reflect, you can ask a deeper question. 

What is this craving really about?

Here are a few possibilities:

You might actually be hungry.

Sometimes, we forget the most obvious answer. If your meals have been small, rushed, or unbalanced, your body may be crying out for more nourishment. 

Real hunger can trigger strong cravings.

Are you getting enough protein? Healthy fats? Fiber? Are you eating meals that satisfy you? If not, cravings will come knocking.

You might be tired.

Sleep deprivation makes us crave quick energy—sugar, carbs, caffeine. It’s your body’s attempt to stay awake and alert.

Instead of judging yourself for wanting a donut, try getting to bed earlier or taking a quick rest. A well-rested body has fewer emergency cravings.

You might be emotionally depleted.

Cravings often show up when we’re overwhelmed, stressed, lonely, or just emotionally worn out.

That creamy bowl of mac and cheese? It feels like comfort. But what your heart may be craving is connection. Support. A chance to exhale.

Try asking yourself, “What do I need right now?”

Sometimes it’s a hug, or prayer. Sometimes, it’s journaling, calling a friend, or stepping outside for a breath of fresh air.

You might need a break.

When you say, I just want to treat myself, ask, “Is food the only treat I ever allow myself?”

It’s okay to enjoy food. But it’s also okay to enjoy other things.

• A walk in nature
  
• A hot bath
  
• Reading a good book
  
• Listening to music
  
• Sitting quietly with a cup of tea
  

Even Jesus rested. He stepped away. He recharged. If He needed it, you certainly do too.

Let Grace Lead the Way

If you’ve ever felt frustrated with your cravings or ashamed after giving in, take heart.

This isn’t about having more willpower. It’s about becoming more aware, more honest, and more compassionate with yourself.

Let grace lead the way.

The next time a craving hits, try this:

1. Pause without judgment
   
2. Notice the trigger or emotion
   
3. Reflect on the positives and negatives
   
4. Ask what you truly need—body, soul, and spirit
   
5. Invite the Holy Spirit into that moment
   

Sometimes, you’ll still eat the thing. And that’s okay. But you’ll do it with understanding, not guilt. With awareness, not shame. And over time, the cycle will start to shift.

You’ll begin to crave something deeper than food. Peace. Purpose. Presence.

And those are cravings worth satisfying.

Podcast Episode and Show Notes

Have you ever been caught in a powerful food craving? All of a sudden, you don’t know how you’ll make it through the next minute without a bag of pretzels or a bowl of your favorite ice cream. And you feel powerless to refuse!

In this episode, we’re talking about all things food cravings—how to identify your triggers, how to listen to your body’s needs, and how to work through food cravings as they hit!

In “How to Get through a Food Craving” we discuss:

•   Common food craving triggers
•   How stress and anxiety contribute to food cravings
•  How to identify your body’s true needs and stop food cravings before they start

Links mentioned:

• Get your Binge Proof Action Planner 
• For a deep dive, check out Grace Filled Plate Platinum and be sure to get on the waiting list

You may also love:

• Grace Filled Plates: A 30-Day Devotional
• Season 1 Episode 8: How to Find Food Freedom in 3 Unexpected Ways
• Season 2 Episode 24: How to Handle Sweet Cravings

Get a FREEBIE: 

• Get your FREE Faith [is greater than] Food Jumpstart

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