Everyone deals with their stress or anger in their own way. Have you ever noticed someone you know reaching for a chocolate cake or a bag of chips when they're feeling sad, down, or mad? Maybe they had a tough day at work or got into an argument with their partner. Or perhaps after a family disagreement, you find yourself mindlessly eating leftover biryani. 

 

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The modern lifestyle and society has made it so that there are more triggers for stress than ever. From a ringing phone to a long line at your child's school pick-up. But even though you don't need extra calories to handle these situations, your brain may still tell you that food will make you feel better.

Emotions like sadness, anger, or even boredom can make you crave certain foods, even if you're not really hungry.  Food doesn't just cause a chemical reaction in your body; it also triggers emotions, all in an attempt to make you feel better and ease your stress. 

 

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Understanding the Psychology Behind Stress Eating

In the informational YouTube video titled "How should we avoid stress eating" featuring Dr. Kajal Pandya Yeptho, Chief Dietitian at Indraprastha Apollo Hospitals, New Delhi, emphasises the negative effects of stress eating on our health. Dr. Yeptho explains that stress can make your body react in different ways, like making you want to eat more sugary or fatty foods. Your brain might tell you to reach for those comfort foods when you're stressed because it thinks they'll make you feel better, even though they might not be the healthiest choices. However, she acknowledges that during times of stress, it's natural to seek comfort in food. Yet, Dr. Yeptho stresses the importance of being mindful of what we eat in these moments. She suggests that opting for healthier options such as salads, lemonade, or yoghurt can help prevent the consumption of fatty and sugary foods.

 

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Linking Stress and Eating

When you're feeling stressed or overwhelmed, your body releases cortisol, a hormone that's like a signal for your body to get ready to either fight or run away from danger. This response dates back to ancient times when our ancestors had to deal with situations that triggered our flight-or-fight response, like facing wild animals. Back then, cortisol would make them feel hungrier, so they could get the extra energy they needed to survive and defend themselves. A 2018 psychological study in the Frontiers in Psychology has shown that stress is linked to weight gain and obesity because it affects the way we behave around food. When we're stressed, our brains and hormones change the way we eat. This can lead to eating more, making unhealthy food choices, and eating even when we're not really hungry.

 

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Signs of an Emotional Eater

Stress eating or eating in response to emotions is driven by psychological or emotional needs rather than physical hunger. During times of stress, sadness, boredom, or other emotional states, people often turn to food as a way to cope or seek comfort. This type of eating is more about fulfilling a desire for a particular type of food or seeking relief from emotional discomfort rather than addressing true hunger. 

If you or someone you know exhibits several of these signs, it may be helpful to seek support from a healthcare professional or a therapist to address underlying stressors and develop healthier coping strategies.

• Constantly reaching for food even when there’s no feeling of hunger (physically)
• Not paying attention to portion sizes or eating without fully enjoying the taste of the food.
• Strong cravings for sugary, salty, or fatty foods, especially during times of stress.
• Turning to food as a coping mechanism during emotional highs and lows, such as feeling sad, angry, bored, or anxious.
• Eating more than usual in response to stressful events or situations.
• Experiencing negative emotions or regret after indulging in stress-eating episodes.
• Not feeling satisfied or fulfilled even after eating large amounts of food.
• Eating in private or hiding food wrappers to conceal the amount of food consumed.
• Unintentional weight gain or difficulty managing weight due to frequent episodes of stress eating.
• Using food as the primary or only coping mechanism for managing stress, rather than using other stress-relief strategies.

 

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8 Ways To Stop Emotional Eating

Managing emotional eating can be challenging, but with intentionality and effort, it's possible to break the habit and form healthier coping mechanisms. 
Here are some tips to help you reign in your stress eating:

1. Pause for mindfulness: Before reaching for food, take a moment to pause and ask yourself if you're truly hungry or just stressed. Use techniques like the S.T.O.P. method to bring awareness to your feelings and choose a response that suits your needs.
S - Stop: Pause whatever you're doing, whether it's reaching for food or engaging in another activity.
T - Take a breath: Take a deep breath to centre yourself and bring your focus to the present moment.
O - Observe: Notice how you're feeling both physically and emotionally. Are you truly hungry, or are you eating in response to stress or other emotions?
P - Pick a response: Based on your observations, choose a response that meets your needs. If you're hungry, opt for a healthy snack.

2. Identify soothing activities: Instead of turning to food for pleasure, explore other ways to soothe yourself. Make a list of people you can talk to, relaxing activities you enjoy, places where you feel calm, positive affirmations, and distractions to keep your mind occupied.

3. Try stress-relieving breathing techniques: Practise deep breathing exercises like the "squeegee breath" to release stress and reduce the urge to eat. Exhale slowly and steadily through your mouth, imagining that you're using a squeegee to push stress and tension out of your body. Visualise releasing all the stress and negative energy with each exhale.

4. Drink stress-relieving tea: Enjoying a warm mug of black tea can help reduce cortisol levels and promote relaxation, making it a soothing alternative to stress eating. Adding a sprinkle of cinnamon to your morning coffee or opting for a spicy chai tea can be a delicious and comforting way to start your day. Additionally, chamomile tea has been shown to have calming effects and may help reduce anxiety in adults who consume it. Enjoying a soothing cup of chamomile tea can be a relaxing ritual to incorporate into your daily routine, especially during times of stress or before bedtime to promote better sleep.

5. Give yourself a foot massage: Treat yourself to a foot massage or use a foot roller to relieve anxiety and tension, offering a comforting distraction from emotional eating. Taking the time to pamper yourself in this way can help calm your mind and alleviate stress, reducing the urge to turn to food for comfort.

6. Eat with a strategy: Being strategic with your snacks can help you manage stress eating more effectively. Keep healthy snacks like baby carrots, apple slices, or celery readily available. These options are low in calories and high in fibre, which can help keep you feeling full and satisfied. If you crave something sweet, try to combine cottage cheese with honey and a sprinkle of cinnamon. 

7. Distract yourself by being creative: Engage in activities like origami to stimulate your brain and divert your attention away from food cravings. Select an artistic activity that you enjoy, such as origami, drawing, painting, or crafting. Experiment with different mediums and techniques to find what resonates with you. Schedule regular periods for your artistic pursuits, whether it's a few minutes each day or longer sessions on weekends. Treat this time as a sacred space for self-expression and creativity.
8. Practise "forest bathing": Spend time in nature to experience the calming effects of forest therapy, which can help reduce anxiety and promote feelings of relaxation and rejuvenation. Practising "forest bathing" involves immersing yourself in nature to experience its calming effects, known as forest therapy. As you explore the natural surroundings, take time to engage all your senses. Notice the sights, sounds, smells, textures, and even tastes of the forest. Pay attention to the rustling of leaves, the scent of pine trees, the feel of the earth beneath your feet, and the beauty of sunlight filtering through the canopy.

It's okay to experience stress eating occasionally, but it's important to approach it with curiosity rather than guilt or shame. Explore the underlying reasons for your stress eating and find healthy ways to address your emotions and manage stress. With time and practice, you can develop new habits that support your overall well-being.

 

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