Dr. Nina Savelle-Rocklin
How to Break Sugar Addiction: Your Path to Emotional Freedom and Wellness
How to break sugar addiction is a hot topic these days. There are several books that make the case for sugar addiction, portraying sugar as more addictive than heroin.
Sugar is EVIL, is the message (okay, slight exaggeration, but only slight). Then, how should we break sugar addiction?
First, here’s the thing: there’s no such thing as sugar addiction. We actually cannot become physically addicted to sugar the way we can be addicted to alcohol or drugs.
Table of Contents
- What is “Sugar Addiction”?
- If I’m not Addicted, Why do I Crave so Much Sugar?
- How can I Reduce my Sugar Consumption?
- Emotional and Psychological Insights: Understanding the Roots of Sugar Addiction
- The Emotional Landscape of Sugar Cravings
- Real-Life Examples: Inspiring Journeys of Overcoming Sugar Addiction
- Practical Tips and Strategies for Breaking “Sugar Addiction”
- Seek Professional Help
What is “Sugar Addiction”?
The traditional meaning of “addiction” is the compulsive use of a substance known to the user as harmful.
Usually, the more people use it, the more they require to experience the same “high.” When they stop using the substance, they experience withdrawal symptoms.
Building a tolerance applies only to certain drugs that produce physical dependence. There is no such thing as building a tolerance to food.
Your brain doesn’t require more and more of it (even though it may SEEM like it does. Even so, it can be hard for someone who feels addicted to sugary foods to listen to what science has to say.
If I’m not Addicted, Why do I Crave so Much Sugar?
If we aren’t addicted to sugar, why do we crave it? Some studies suggest that certain types of foods are associated with increased dopamine levels. Dopamine is a neurotransmitter.
It’s basically the feel-good chemical in our brains. It allows us to feel pleasure and acts a bit like a reward.
The sugar addiction theory is that sugar activates the release of dopamine in the brain. People eat something sugary and receive a dopamine rush.They feel good, so they want more of that feeling. Sugar gave them that feeling the last time, so they go back to it again.
Yet many things can trigger a dopamine release. Video games, cell phones, sex, working out, conversations with friends, and even psychotherapy and listening to music all trigger dopamine release.
We aren’t actually addicted to any of them. We are just searching for a momentary boost or feel-good hit that dopamine gives us and craving a sense of wellbeing. So how can we reduce the feeling of a need for sugar?
Feeling powerless around food—especially sugar—and wondering if it might be controlling your life? This video explores the idea of sugar addiction. Learn the truth about sugar addiction.
How can I Reduce my Sugar Consumption?
First of all, don’t try to eliminate sugar. Eliminating any food from your diet usually just has the end result of making you want more of the “forbidden food.”
It’s going to get in the way of real progress because we want what we cannot have. The moment you start depriving yourself of sugar, or anything else, you’ll start craving more of it.
Also, keep in mind that while we have brains, we also have minds. The brain is the organ that controls our body, but our mind is what allows us to think and reason.
Use that to investigate and understand the reasons behind an “addiction to sugar” and take compassionate action. You will see your need for sugar dwindling.
The feeling of being “addicted” to sugar feels physical, but it’s actually psychological. If you have sudden cravings for sugar, there is always a reason, and that reason lies more in your mind than in your brain.
Emotional and Psychological Insights: Understanding the Roots of Sugar Addiction
As a psychoanalyst specializing in eating disorders, I know our relationship with food is intricately tied to our feelings, experiences, and coping mechanisms. Understanding these connections leads to healing and to making peace with all foods, including sweets.
The Emotional Landscape of Sugar Cravings
There’s nothing inherently wrong with sugary foods. Yet, many of us reach for sugary treats during times of stress, sadness, or even joy. Using food to change the way we emotionally feel is a sign of emotional eating.
For instance, after a long day at work, you might find yourself craving ice cream—not because you’re hungry, but because you seek comfort from the day’s stresses.
This connection between emotions and eating is significant. When we feel overwhelmed by difficult emotions—such as anxiety or loneliness—we may turn to sugar for temporary relief.
That sweetness offers a momentary escape, a way to numb uncomfortable feelings. Yet, this relief is fleeting and often followed by guilt or shame, creating a vicious cycle that can be hard to break.
We feel guilty because we ate something we think is a “bad” food, and then we eat again to escape the guilt.
A. Identifying Emotional Triggers
To effectively address what feels like sugar addiction, first identify the emotional triggers that lead to those seemingly unstoppable cravings.
These triggers can vary widely from person to person. For some, stress at work may prompt a late-night binge on cookies; for others, feelings of inadequacy or loneliness may lead them to seek solace in ice cream.
Recognizing these patterns is the first step toward change. Keep a journal to track your eating habits alongside your emotions.
Note when cravings arise and what feelings accompany them. This practice can help you uncover hidden triggers and understand how they influence your relationship with food.
Here’s a video that will help you identify triggers so you can stop binge eating:
B. The Role of Self-Compassion
Take a moment to recall the last time you had a sugar binge. Afterward, were you curious about why you turned to food?
Or did you beat yourself up, accusing yourself of lacking willpower and being a failure? Maybe you told yourself you’d never change. Or vowed to start a sugar-free meal plan tomorrow.
When we attack ourself, we end up feeling terrible, and might end up eating more just to escape our own inner critic.
Instead of criticizing yourself for reaching for sugar during tough times, approach these moments with kindness and curiosity. Remember that everyone has moments of vulnerability; it’s part of being human.
Real-Life Examples: Inspiring Journeys of Overcoming Sugar Addiction
Here are a few powerful stories illustrating how understanding these deeper connections can lead to lasting change.
1. Megan's Journey: From Restriction to Balance
Megan approached her sugar detox with high hopes, envisioning a complete transformation. She diligently cut out sugar for eight weeks, expecting to feel lighter and more energetic.
Initially, she experienced some positive changes, but frustration set in as the weeks went on. Instead of feeling liberated, she found herself obsessing over sweets, which only intensified her cravings.
In our sessions, we uncovered that Megan's reliance on sugar was not just about the food itself; it was a coping mechanism for her demanding job.
Ice cream was her nightly ritual—a comfort after long days of stress. By recognizing this pattern, Megan learned healthier ways to manage her stress, such as engaging in mindfulness practices and seeking support from friends.
Gradually, she shifted her perspective on sugar. Instead of viewing it as the enemy, she began to allow herself small indulgences without guilt.
By taking away restriction and deprivation, she was able to find balance. This enabled her to enjoy sweets in moderation, transforming her relationship with food from one of restriction to one of peace.
2. Tom's Transformation: Discovering Emotional Needs
Tom had always viewed his sugar cravings as a lack of willpower. After years of trying various diets and experiencing cycles of restriction and bingeing, he felt trapped in a never-ending battle with food.
It wasn’t until he began therapy that he realized his cravings were tied to deeper emotional needs.
Through our work together, Tom discovered that his desire for sugary snacks often coincided with loneliness and boredom. He found healthier outlets for connection and fulfillment by addressing these underlying emotions.
He started engaging in hobbies he loved, like painting and hiking, which provided joy and distraction without relying on food. The more he enjoyed his life, the less he craved sugary treats.
Tom’s story illustrates that breaking free from what feels like sugar addiction is not solely about cutting out sweets; it’s about nourishing the emotional aspects of our lives that often go overlooked.
Amelia's Insight: From Self-Criticism to Self-Compassion
Amelia was a high-achieving professional who turned to food for comfort during stressful times. After bingeing on sugary snacks following long hours at work, she felt trapped in a cycle of guilt and self-criticism.
In therapy, we explored how her harsh judgments only intensified her stress and led her to seek comfort through food.
Amelia approached her eating habits with kindness rather than shame as she learned to replace self-criticism with self-compassion.
Instead of berating herself after a binge episode, she would ask what she truly needed at that moment—comfort, connection, or simply a break from the chaos of her day.
This shift allowed Amelia to enjoy food without guilt and ultimately helped her break free from the cycle of emotional eating.
She discovered that by addressing her emotional needs directly—through mindfulness practices and supportive friendships—she no longer needed sugar as a crutch.
Practical Tips and Strategies for Breaking “Sugar Addiction”
Breaking what feels like an unstoppable sugar addiction requires both insight and practical strategies.
Drawing from my experience as a psychoanalyst and the transformative stories of my clients, I’ve compiled a set of actionable tips to help you reclaim your relationship with food and reduce your reliance on sugar.
1. Understand Your Triggers
Begin by identifying the emotional triggers that lead you to reach for sugary snacks. Take a moment to reflect on your cravings. When do they occur? What feelings accompany them? Is it:
- Stress
- Boredom
- Loneliness
- Or something else?
By recognizing these patterns, you can address the underlying emotional needs directly, rather than turning to sugar for comfort.
2. Get curious about the REAL reason
To reclaim your power over sugar, you need to take a look at what’s going on inside of your head and your heart.
Your mind is looking for a way to feel better when you suddenly crave sugar. Use that as a cue to yourself to get curious. Ask yourself:
- What’s going on in my life?
- How am I feeling right now?
- What am I missing in my life?
- Am I using sugar as a replacement for fun?
Consider what might be causing you to turn to sugary foods. You will start to recognize some patterns.
Perhaps you eat for comfort, for distraction, or to reward yourself. Instead, look for new ways to support yourself or soothe yourself instead of using sugar.
That can be as simple as journaling your feelings and talking them out on paper. I love journaling because you aren’t dependent on anyone else to be there for you.
If you have someone that you can talk to, that’s great. Many of us don’t have someone available to us or there when we have the most need for them.
Remember to stay patient and to be kind to yourself. It takes time to change, and change happens more quickly when you take your own side.
3. Practice Permission-Based Eating
One of the most powerful tools in transforming your relationship with food is the concept of permission.
Allow yourself to enjoy the foods you crave without guilt. For instance, if you find yourself longing for a piece of chocolate, give yourself permission to have it.
This approach reduces the allure of “forbidden” foods and helps diminish cravings over time. When you remove the stigma around certain foods, they lose their power over you.
4. Find Fun Beyond Food
We often eat sugary food because we lack enough fun in our life. Consider if you have enough joy in your life. Explore activities that bring you genuine happiness—painting, dancing, taking a class, reading, listening to music, or spending time with loved ones.
By filling your life with fulfilling experiences, you’ll find less need to seek pleasure through food.
4. Build a Support System
Surround yourself with supportive friends or family members who understand your goals and can encourage you.
Consider joining a support group where members share similar struggles and successes in changing their relationship with food. Sharing your journey can provide motivation and accountability.
My online community, Dr. Nina’s Food for Thought Community is a Facebook group where you can connect with others on a similar journey.
This community provides a safe space for sharing experiences, seeking advice, and finding encouragement as you work toward breaking free from what feels like sugar addiction–but remember, emotional eating or binge eating on sugary foods is not about willpower, control, or addiction. It’s not even about sugar. By cultivating new ways of being sweet to yourself, you will stop feeling the pull to food.
5. Books for Insight and Guidance
If you think you have a sugar addiction, here are some books and resources to help you break free and cultivate a better relationship with food in general.
- The Binge Cure: 7 Steps to Outsmart Emotional Eating: My book, The Binge Cure: 7 Steps to Outsmart Emotional Eating, offers practical steps to outsmart emotional eating and make peace with food. It delves into the psychological underpinnings of compulsive eating behaviors and provides actionable strategies to help you understand and change your relationship with food. This book is designed to empower you on your journey toward healing.
- Food for Thought: Perspectives on Eating Disorders This book provides a deeper understanding of the complexities surrounding eating disorders, including those who feel as if they suffer from food addiction or sugar addiction. It’s a valuable resource for clinicians and those seeking to explore the emotional and psychological aspects of disordered eating.
Seek Professional Help
Friends and family are great sounding boards and can be helpful, but they are unequipped to help you identify the psychological reasons why you can’t stop eating sugary foods.
Seek out a professional who is trained to look at the situation from a different perspective, psychologically instead of logically, who knows how to help you gain clarity on your triggers.
A therapist or counselor specializing in eating psychology can provide personalized support as you explore the underlying factors contributing to your cravings.
To avoid seeing the wrong therapist, this video shares seven subtle signs that your therapist might not fit you:
Remember, breaking free from what feels like sugar addiction is a journey that requires patience, self-compassion, and support.
By utilizing these resources, you can gain valuable insights, connect with others who understand your struggles and develop effective strategies for creating lasting change.
The Author
Dr. Nina Savelle-Rocklin is a renowned author and podcast host and one of the nation’s leading psychoanalysts known for the psychology of eating. Her signature message of, “It’s not what you’re eating, it’s what’s eating ‘at’ you” has resonated with hundreds of thousands of listeners from around the globe in 40 countries. As founder of The Binge Cure Method, she guides emotional eaters to create lasting food freedom so they can take back control of their lives and feel good in their bodies.
Related Blogs
