How to Stop Stress Eating
Isabella Cannon
| 3 min read
Medically reviewed by Shanthi Appelo, MS, RD
If you’ve ever reached for a sugary snack or salty treat after a long, stressful day, you’re not alone. Stress eating is a common way people cope, but it can lead to unwanted habits and health concerns.
What is stress and how does it affect the body?
Stress is a complex reaction that involves our body and brain. One journal study defines stress as a process involving perception, appraisal and response to challenging events or stimuli. Stress is something we all face at one point or another, whether it’s triggered by a hectic workday, emotional challenges or physical strain.
In some cases, short-term stress can temporarily suppress appetite because of a hormone called epinephrine. Commonly known as adrenaline, it kicks in during our body’s “fight or flight” response. Long-term stress on the other hand, may increase appetite and food cravings, according to Harvard Health.
Why do you turn to food when stressed?
When you’re under stress, your brain's reward system shifts. Chronic stress can affect the mesolimbic dopamine system, or your brain’s “feel good” pathway, which increases the desire for hyperpalatable foods such as chips, cookies and fast food. These foods offer a quick sense of comfort even if you’re not truly hungry.
Research shows that both animals and humans gravitate toward high-fat, high-sugar foods when under stress. According to the Cleveland Clinic, food triggers not only a chemical reaction, but an emotional response that tries to help you feel better and take away your stress.
Negative effects of stress eating
Grabbing comfort food can feel like a quick fix, but it doesn’t address the root cause of stress. Research shows that stress eating can only make you feel better for about three minutes, according to the Cleveland Clinic. It may offer short-term relief but can leave you feeling sluggish or lead to negative effects. Over time, relying on food to manage stress can lead to emotional eating patterns, weight gain and disrupted nutrition.
Short-term vs. long-term stress
Not all stress is bad, and not all stress has the same effect. Short bursts of stress might make you lose your appetite, while long-term stress tends to increase it. Recognizing which type you’re dealing with can help you better understand your eating patterns and take appropriate steps to manage them.
How to avoid stress eating
You don’t have to completely overhaul your habits overnight. Minor changes can help you build healthier ways to cope. When cravings hit, consider these healthier responses:
- Face the source: Address what's actually stressing you instead of masking it with food.
- Make social plans: Surrounding yourself with friends can fill the emotional gap that food often tries to.
- Find a calming activity: Whether it's journaling, meditating or taking a warm bath, find a stress reliever that works for you.
- Step outside: A quick walk or dose of sunlight can shift your mood and reduce cravings.
- Breathe deeply: A few slow, deep breaths can reset your nervous system and reduce immediate stress.
- Practice mindfulness: Check in with yourself before eating. Are you truly hungry or are you overwhelmed?
- Sip on water or tea or chew gum: These alternatives offer oral stimulation and comfort without extra calories.
- Grab a healthy alternative: Instead of reaching for that bag of chips, snack on a handful of fresh fruit, nuts or other healthy foods that help with stress relief.
- Allow yourself a treat mindfully: If you really want a treat, allow yourself to have it, savor each bite without guilt and avoid overindulging.
Stress eating is common, but it’s not inevitable. By understanding your triggers and building new habits, you can reclaim control in stressful moments. Being kind to yourself is part of the process.
Photo credit: Getty Images
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