Stress eating is something many of us experience, especially when life throws its challenges our way. Recently, we decided to get deep into this topic by consulting with experts—both psychologists and nutritionists—to get their take on the best ways to manage emotional eating or overeating due to stress. Their insights were eye-opening, and we are looking to share them with you, along with some practical tips that you can easily follow. So, let’s check out expert-recommended tips to manage stress eating
Understanding Stress Eating: What is Emotional Eating?
Stress eating, also known as emotional eating, occurs when people use food to cope with their emotions rather than to satisfy physical hunger. According to Dr. Susan Albers, a clinical psychologist at the Cleveland Clinic,
“Stress eating is often triggered by the body’s response to stress, which releases the hormone cortisol. This hormone can increase appetite, leading to cravings for comfort foods high in sugar and fat”
Expert-Recommended Tips to Manage Stress Eating
Practice Mindful Eating
One of the most effective strategies to combat stress eating is to practice mindful eating. This involves paying full attention to the experience of eating and the sensations in your body. Dr. Albers emphasizes that “mindful eating helps you become more aware of your hunger and fullness cues, making it easier to distinguish between emotional hunger and physical hunger” .
A simple way to start mindful eating is to slow down during meals, savor each bite, and avoid distractions like watching TV or scrolling through your phone. This not only helps you enjoy your food more but also reduces the likelihood of overeating.
Incorporate Healthy Snacks to Manage Overeating due to Stress
Nutritionist Rachael Hartley, a certified intuitive eating counselor, suggests keeping healthy snacks on hand to prevent reaching for unhealthy options when stress hits.
“When you have nutritious snacks like fruits, nuts, or yogurt readily available, it’s easier to make healthier choices when stress eating strikes”.
Preparing a few go-to healthy snacks in advance can make a big difference. Try keeping a stash of almonds or a bowl of fresh fruit on your kitchen counter, so you’re not tempted to grab that bag of chips when stress kicks in.
Also Read: Indian Biscuits are not Healthy: Now Know the Real Reason Why
Set Up a Stress-Relief Routine
Developing a stress-relief routine can significantly reduce the urge to eat in response to stress. Dr. Michelle May, a physician and author of Eat What You Love, Love What You Eat, notes that
“Engaging in activities that calm your mind and body, such as deep breathing, meditation, or a brisk walk, can help reduce stress and decrease the need to turn to food for comfort” (May, 2013).
Incorporating these activities into your daily routine can help you manage stress more effectively. Even just five minutes of deep breathing or stretching can have a profound impact on your stress levels.
Also Watch Webstory: What are the best methods to relieve stress?
Understand Your Triggers
Shrikanth Iyer, practicing Psychotherapist and Founder, Wellness Team 360 emphasizes that stressful events or experiences are ultimately unavoidable for most of us, it is normal to experience stressful situations and these experiences need to be processed in order to ultimately regulate our coping responses to it. Stress eating is simply a response to stress. So when we understand what is stressing us out, we can gain more of a capacity to respond in effective ways, than in ways that harm us. Identifying and understanding your emotional triggers is key to managing stress eating.
He further states,
“Writing or journaling about our stressful or stress-inducing experiences, can be a great way to pause, reflect and understand what’s happening. This in turn allows us to regain and plan ways to address the situation more mindfully.”
We may also consider talking to our trusted near and dear ones and seek social support during stressful times. It is much better than having to deal with stressful times alone. Of course, consulting a mental health practitioner or therapist is also a way to develop effective coping strategies, as it offers a non-judgmental, safe space, to discuss stressful events and experiences that are ultimately resulting in stress eating.
Dr. Albers also advises keeping a food diary where you note what you eat, how you feel before and after eating, and what might have triggered your eating. “This can help you spot patterns and become more aware of the emotional factors driving your eating habits” (Albers, 2019).
By recognizing your triggers, you can develop alternative coping mechanisms, such as calling a friend, journaling, or engaging in a hobby when stress arises.
Don’t Deprive Yourself
It’s important not to deprive yourself of the foods you enjoy, as this can lead to more intense cravings and binge eating later on. Hartley suggests allowing yourself to enjoy your favorite treats in moderation. “The key is to listen to your body and eat what you truly want without guilt, but also in a way that feels balanced and nourishing” (Hartley, 2020).This approach helps to reduce the power that food holds over you, making it easier to enjoy it without feeling the need to overindulge.
Stay Hydrated
Sometimes, what we perceive as hunger is actually thirst. Drinking water throughout the day can help curb unnecessary snacking. Dr. Michelle May recommends keeping a water bottle with you at all times and sipping regularly. “Staying hydrated can help reduce cravings and improve your overall sense of well-being”. If plain water doesn’t appeal to you, try adding a slice of lemon (lemon water) or cucumber for a refreshing twist.
Also Read: Know How Plastic Water Tank is Harming your Health
Seek Professional Support
If stress eating is significantly impacting your life, it may be helpful to seek support from a psychologist or a registered dietitian. According to Dr. Albers, “Talking to a professional can help you address the underlying emotional issues driving your stress eating and develop healthier coping strategies”. Professional support can provide you with personalized strategies and the guidance you need to overcome stress eating for good.
FAQs About Managing Stress Eating
- What is stress eating? Stress eating, or emotional eating, is the act of using food to cope with emotions rather than to satisfy physical hunger.
- How can mindful eating help with stress eating? Mindful eating helps you become more aware of your body’s hunger and fullness cues, making it easier to distinguish between emotional and physical hunger.
- What are some healthy snacks to keep on hand for stress eating? Healthy snacks like fruits, nuts, yogurt, and whole-grain crackers are good options to have available when stress eating strikes.
- How can I set up a stress-relief routine? Incorporate activities like deep breathing, meditation, or exercise into your daily routine to help reduce stress and manage stress eating.
- Why is it important to understand my stress eating triggers? Understanding your triggers can help you develop alternative coping mechanisms and reduce the likelihood of turning to food for comfort.
- Should I avoid my favorite foods to prevent stress eating? It’s important not to deprive yourself of your favorite foods. Enjoying them in moderation can prevent intense cravings and binge eating.
- How can staying hydrated help with stress eating? Drinking water can help curb unnecessary snacking and reduce cravings, as thirst is sometimes mistaken for hunger.
- When should I seek professional support for stress eating? If stress eating is significantly impacting your life, consider seeking support from a psychologist or registered dietitian for personalized guidance.
- What role does cortisol play in stress eating? Cortisol, a hormone released in response to stress, can increase appetite and cravings for comfort foods, contributing to stress eating.
- Can stress eating be overcome? Yes, with the right strategies and support, stress eating can be managed effectively, leading to healthier eating habits and improved well-being.
Managing stress eating is about finding balance and developing healthy coping mechanisms that work for you. Whether it’s practicing mindful eating, understanding your triggers, or seeking professional support, the key is to approach stress eating with compassion and mindfulness. By incorporating these expert-recommended tips into your routine, you can take control of your eating habits and improve your overall well-being.
References:
- Albers, S. (2019). 50 More Ways to Soothe Yourself Without Food. New Harbinger Publications.
- Hartley, R. (2020). Gentle Nutrition: A Non-Diet Approach to Healthy Eating. Victory Belt Publishing.
- May, M. (2013). Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. New Harbinger Publications.
