Does stress send you straight to the pantry in search of your favourite comfort foods?
Stress eating is a common response to life’s pressures and challenges, capable of creating an unhealthy cycle that negatively impacts your overall health.
You may not even realise you struggle with stress eating. But the good news is that you can break this cycle.
Here we take a closer look at stress eating, its signs, symptoms, effects, and how to overcome it.
What is stress eating?
Have you ever found yourself reaching for your favourite chocolate or packet of crisps after a stressful day at work? If so, you’re already familiar with the concept of stress eating, also known as emotional eating.
This common behaviour occurs when you respond to stress, anxiety, or other negative emotions by indulging in food.
These unhealthy eating habits could affect your mental and physical health. If you use food as a “quick fix” instead of dealing with underlying problems, you may feel worse over time.
Stress eating may also cause you to overindulge in less-than-healthy foods, which can eventually lead to metabolic issues, heart conditions, and weight gain in the long term.
Signs of stress eating
Learning to identify stress eating is the first step in curbing those habits. First, it’s important to distinguish between emotional and physical hunger.
When you feel hunger or a craving coming on, ask yourself whether it’s physical or emotional. In the moment, it may be difficult for you to identify which is which — but if you continue to practise it, you’ll be able to determine whether you’re feeling emotionally hungry or physically hungry.
For simplicity’s sake, here’s a table with some key differences that’ll help you tell them apart:
| Physical hunger | Emotional hunger |
| Gradually builds over time | Comes on suddenly |
| Feeling full and taking this as a cue to stop eating | Pushing through feelings of fullness or not noticing it at all. |
| Related to the last time you ate | Fuelled by the need for comfort or soothing |
| Emotions tend to play less of a role | Feelings of guilt are often present |
| Generally open to more food options | Craving for specific comfort foods |
What causes stress eating?
You realise that you’re stress eating, but do you understand why? Have you taken some time to reflect on your stressors lately?
Common stressors include:
- Work challenges
- Personal or family issues
- Financial concerns
- Health problems
- Traumatic experiences
- Major life events, like moving house, marriage, or having a baby
It’s worth remembering that people respond to stress differently. While some people are prone to emotional eating, others may find that their appetite dwindles when they’re stressed or sad.
How to overcome stress eating: 5 healthy habits
Now that you know the signs, symptoms and causes of stress eating, what’s next? Here are 5 healthy tips you can use to regain control over your eating habits.
1. Practice mindfulness
Practising mindfulness techniques can help reduce stress eating.
Try:
- Using the box breathing method
- Doing a body scan
- Listening to a guided meditation
2. Meet your dietary needs
A balanced diet can keep your hunger in check and prevent stress-induced snacking.
Ideally, your diet should include:
You may want to avoid sugary foods, processed foods, and refined carbohydrates, as they can spike hunger. We have a guide on detoxing from sugar.
3. Exercise
Physical activity reduces stress and releases endorphins, our natural mood boosters. When you’re feeling stressed, go for a brisk walk, play your favourite sport, or attend a yoga class.
4. Get enough quality sleep
Sleep deprivation can amplify stress and cravings. Creating a sustainable sleep routine with good sleep hygiene can help you combat your cravings.
5. Journal
Reach for a pen instead of a snack — it may help you feel better. Write down what’s on your mind, the situation you’re in, and the specific foods you’re craving. This can help you identify patterns in your stress-eating habits. Plus, it’s a good way to release stress.
Addressing stress-eating can feel daunting, but it doesn’t have to be.
If you’re struggling with stress eating and want to find out how our Health Coaches can help you become more stress-resistant and better equipped to conquer your stress-eating habits, book a Discovery Call with one of our Health Coaches today.
