Coping Strategy #6: Food, Dopamine & Dyslexia

Imagine opening the fridge for the third time in an hour. You’re not hungry, but something’s drawing you back. If you’ve ever felt that tug of comfort in food, you’re not alone. This podcast episode explores how dyslexic adults can lean on eating as a coping tool, and what steps we can take to make simpler, healthier choices.

Food is necessary for daily function, yet it can also act as an emotional crutch when life feels overwhelming. In this episode, I share personal insights on what it means to turn to meals or snacks as a way of dealing with stress. You’ll hear why not everyone sees this as a main coping method, but for many of us, food has played a role at some stage.

The Challenge of Food and Dyslexia

Food can be a real source of comfort, especially when words on a screen or the pressure of concentration leave us drained. As dyslexic adults, we already juggle unique challenges—reading, writing, memory quirks—and that constant effort often sends us looking for a quick pick-me-up. Enter snacks, sugary drinks, or hearty meals.

“Not every dyslexic struggles with eating issues, but I’d say most of us have turned to food as a coping strategy at one time or another.”

We don’t do it because we’re weak. It’s more about finding a reliable escape or bit of calm in a chaotic day. Food’s always there, it’s quick, and it’s often rewarding. The trouble is, what starts as an occasional donut break can turn into a serious habit if we’re not watching.

Recognising Emotional Eating

Sometimes it’s obvious when we’re scoffing chocolate to bury stress. Other times we might convince ourselves it’s just a guilty pleasure. Being mindful can help us differentiate physical hunger from cravings.

If you’re unsure, ask yourself:

• Am I physically hungry or just bored, anxious, or tired?
• Will a glass of water satisfy me?
• Is there something else I can do for comfort instead of grabbing food?

Having a minute’s pause before eating is a small step. Taking that moment can help you see if you’re actually hungry or if you’re seeking a stress fix.

Practical Tools for a Balanced Approach

For some, food is a top coping method. For others, it’s not their main go-to, but it still pops up. Either way, these tools can help you find balance.

1. Plan Ahead. Have healthy, easy-to-grab snacks. This stops you defaulting to junk food when dyslexia’s drained your willpower.
2. Set Gentle Boundaries. Divider plates or smaller bowls can do wonders for portion control. If you find yourself overindulging, a simple change like smaller dinnerware can help.
3. Practice Mindful Eating. Slow down at mealtimes. Notice textures, flavours, and how full you feel. It’s surprisingly satisfying when you’re fully present.
4. Reward Yourself Differently. Try a quick walk or a five-minute break for a mental reset. You may find other forms of comfort that don’t revolve around food.

Embracing Self-Awareness

Our relationship with food is often linked to our own sense of worth. Dyslexia can knock confidence, especially when people around us don’t understand the constant mental load. Over time, this can fuel emotional highs and lows, which sometimes prompts a bag of crisps before bedtime.

I’ve found that acknowledging small victories in my day helps. If I’ve managed to finish a challenging task or read through something without re-reading every sentence, I’ll congratulate myself. Having that internal celebration can stop me from wandering into the kitchen to browse the cupboards for a quick mood boost.

Self-awareness also means being honest about why we’re eating. Are we hungry or just looking for something to lift our mood? Food can still be enjoyable, but it’s best when it isn’t our sole coping tool.

Final Thoughts

Food is a vital part of our lives. It’s not going anywhere. Yet dyslexia often means we deal with extra stress, mental fatigue, or that sneaky dread that we’re not measuring up. It’s no wonder many of us turn to meals or snacks for relief. Still, the key is learning how to handle these urges so they don’t run the show.

That might mean exploring new hobbies, short bursts of exercise, or just learning to listen to our bodies a little more. We have enough on our plates (pun intended). Having a plan for our relationship with food can reduce one layer of stress and free up that energy for better things.

• Identify whether your hunger is physical or emotional.
• Keep quick, healthy options on hand to limit impulsive eating.
• Set boundaries with portion sizes or timing.
• Use mindful techniques to understand food’s role in your life.
• Celebrate small wins as you learn new coping strategies.

If you want more details on how I’ve personally navigated this path, have a listen to the full episode at the top of this page. You’ll hear the ideas behind mindful eating, plus some honest stories about what hasn’t worked for me.

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