How to Stop Stress Eating: 7 Helpful Solutions
Stress eating, or emotional eating, is a common issue that many people try to remedy with comfort food. Sugary, salty, creamy, or crunchy foods seem to make us “feel better” when we’ve had a stressful day or are going through a rough time.
Yet this tendency to eat when stressed never seems to actually make us feel better in the long term, and instead, may lead to feelings of guilt and weight gain. To prevent these outcomes, you may be interested in learning how to stop stress eating.
If emotional eating is something you consciously or unconsciously experience, you’re not alone. A recent study by the American Psychological Association found that 38% of adults in America reported overeating because of stress.
There are several ways to battle the urge to soothe your feelings with food. These methods, backed by scientists and health professionals, will help you recognize the root cause of comfort eating and work on long-term solutions for managing stress.
What is Stress Eating?
Stress eating, or emotional eating, is a way of consuming food to help ease negative emotions or pain. Emotions such as sadness, boredom, stress, fear, worry, guilt, shame, or loneliness may feel overwhelming, especially if triggered by a major life event, such as:
- A breakup or divorce
- A new relationship
- A job change or work conflict
- Health concerns
- A recent move
- Financial/economic concerns
- Major world events
There are a number of reasons why people are drawn to food in the midst of stressful situations, but many of them are related to the feeling of comfort that food may provide, hence the term “comfort foods.” They may help relieve the tension of whatever feels stressful or worrisome.
What’s important to remember is that stress eating eases your feelings temporarily, but the big emotions are likely to return. The following sections offer helpful tips on how to stop stress eating and help you maintain a healthy lifestyle, even during challenging times.
1. Recognize Your Emotional Eating Patterns to Avoid Stress Eating
In order to understand how to stop stress eating, it’s helpful to recognize your personal triggers: when, where, and why you’re eating. Dr. Sherry Pagoto from the University of Massachusetts Medical School recommends keeping a food journal and recording your reason for eating right alongside the list of what you ate.
You can also try the H.A.L.T. (hungry, angry, lonely, tired) method for helping you identify what you feel when you eat. When you track these emotions alongside your food intake, you’ll start to see the patterns in your eating behavior. Do you always end up binging on potato chips after a difficult day at work? Do you tend to eat ice cream at night when you’re feeling lonely?
The tendency to eat in stressful times is a learned response: the more often you use food to cope with stress, the stronger the habit becomes. Eating high-fat, high-sugar foods reinforce this association between food and comfort, according to a 2015 study from the University of California Davis. Once you recognize this pattern, though, you can take steps to change it and better control your stress eating.
2. Swap Out Comfort Foods for Nourishing Snacks
When learning how to stop stress eating, it’s important to keep the foods you normally turn to out of the house. That’s why identifying your emotional eating patterns, including what you eat, is so important. If you don’t keep potato chips in your house, it’s more difficult to reach for them when you’re feeling down.
Because our association between eating and comfort is so strong, however, quitting suddenly doesn’t work for everyone. In order to retrain your brain, you can replace comfort foods with healthier alternatives.
The Cleveland Clinic recommends eating foods that can actually help you cope with stress, such as antioxidant-rich green or white tea, cherries, and dark chocolate. This way, your brain still enjoys the feeling of snacking and feeling satisfied without the effects of eating high-sugar, high-sodium, and high-calorie foods.
3. Choose Alternatives to Food to Help you Cope
While food may feel like it can help you avoid stress in the moment, it doesn’t necessarily address the root cause. In this case, it may be helpful to find alternatives to help you process your emotions. When you are stressed, your body releases a hormone called cortisol, and if cortisol levels are high, over time they can lead to long-term health issues. Learning how to lower cortisol levels benefits you in the long-term.
Consider things you can do in place of eating during stressful times. Some ideas include:
- Taking a walk
- Listening to music
- Engaging in a creative outlet like journaling, painting, or drawing
- Calling or meeting up with a friend
- Mindfulness exercises like stretching, breathing, or meditation
A 2017 study showed that practicing mindfulness may help highly stressed individuals reduce their tendency toward emotional eating. Mindfulness is not just about recognizing the desire to eat for comfort, but about being present and noticing the emotions that cause stress in the first place. This is one of the many benefits mindful meditation may have on your overall health.
4. Think Ahead to How You May Feel
When choosing how to process your emotions and learning how to control stress eating, ask yourself if your actions will make you feel better or worse in the aftermath. For example, choosing to go for a walk or taking time to read will have a very different effect on how you feel compared to consuming a large amount of food.
This simple exercise can help you to reconsider how your choices in the moment will make you feel in the long term. The key is to understand what the true cause of your stress eating is; and with this knowledge, you’ll find it easier to choose options that don’t focus on food.
5. Stick to a Regular Meal Schedule
Rather than eating at unplanned times or allowing your body to go for long periods of time without food, try adhering to a meal schedule. Thoughtfully space your meals out over the course of each day to keep your blood sugar stable and hunger levels at bay.
When you are satiated with nutritious foods, you are less likely to wind up craving sweets and succumbing to stress eating.
Maintain a normal eating schedule every day and consume healthy, filling foods to ensure your body gets both the calories and the nutrients it needs to feel content. These foods could include:
- Beans, lentils, and chickpeas
- Fish and meat with low fat content
- Boiled or baked potatoes
- Unsalted nuts
6. Prepare New and Interesting Meals at Home
Explore the culinary arts and improve your relationship with food by preparing your meals at home. Find recipes that involve new ingredients or make items you’ve never before tried to cook yourself.
By preparing your own food, you are more conscious of what you put into your body, and studies show home-cooked meals generate multiple benefits. People who cook more meals at home consume more fruits and vegetables and are less likely to be overweight.
7. Avoid Boredom
Many people turn to food when they are stressed because they have nothing else to do. Rather than eating as an activity, occupy yourself with something you enjoy. Gardening, crafting, practicing guitar, or any activity that keeps you busy can be a successful stress eating solution.
Sometimes, a distraction is all you need to avoid overconsuming food your body doesn’t need. By diverting your mind away from food and stress and directing it toward something fun instead, you can retrain your brain and practice a productive option for controlling stress eating.
Tips to Stop Stress Eating at Night
Many people tend to stress eat at night and this may be due to a number of factors. Daytime stress can affect your body by causing it to release hormones like cortisol which increase appetite with a preference for “comfort food.” Studies also conclude that afternoon and evening may be a high-risk period for overeating especially when stress is involved.
The following tips can help you focus on how to stop stress eating at night:
- Eat a healthy snack in the evening that contains protein.
- Find an activity you can do in the evening that occupies your hands like knitting, drawing, or even cleaning!
- Be sure to eat adequately during the day.
- Get a good night of sleep by creating a bedtime routine that includes creating a peaceful ambiance in your room and going to sleep and waking up at the same time each day.
Engage in Sustainable Eating and Lifestyle Choices
In addition to the tips above, here are a few other stress eating solutions to help you make nourishing food and lifestyle choices when you’re feeling stressed:
- Create and follow a balanced meal plan
- Avoid food deprivation
- Drink plenty of water
- Stay within CDC guidelines for alcohol, or don’t drink at all
When it comes to learning how to stop stress eating, understanding your body and triggers, and having a plan for action are your best lines of defense. Whether that’s calling a friend, taking a walk, or adjusting your diet, there are a number of ways to support your body and mind in times of stress that don’t focus on eating.
At PlateJoy, we’re committed to helping people eat well, feel good, and nourish their entire being. We offer personalized clean eating meal plans to suit any diet, including grocery lists, and even having your groceries delivered. Customize your weekly meals to feel good and quell those temptations to stress eat.