Many individuals find solace in food during times of stress, turning to items like pasta, ice cream, or potato chips to ease their emotions. This behavior, known as stress or emotional eating, can lead to the consumption of heavier meals or extra snacks, even when not hungry.
While this response is considered normal, it can hinder wellness goals when it becomes a regular occurrence. Stress eating, as described by Christine Celio, Ph.D., involves consuming food during periods of stress or hyperarousal, while emotional eating, as explained by Cara Harbstreet, M.S., R.D., L.D., encompasses a broader range of emotions.
These eating patterns often stem from triggers or events that prompt individuals to seek comfort in food, subsequently causing distress. Stress eating can also impact nutrient intake, strain budgets, and limit food variety. To address concerns about stress eating, Celio advises individuals to pay attention to their eating habits and identify the drivers behind their behavior.
Additionally, it is important to approach emotional eating with compassion and recognize that experiencing a range of emotions is a natural part of being human. If individuals are struggling with binge eating, purging behaviors, or excessive exercise to cope with overeating, seeking support from a mental health professional is recommended.
Here are 4 Expert Tips to stop stress eating
1. Drink a glass of water
Christine Celio, Ph.D., suggests a simple yet effective strategy to combat it. She recommends starting with a full glass of plain water when feeling stressed, as dehydration can often be mistaken for hunger or unmanageable stress.
2. Go for a 15 minutes walk
“When feeling overwhelmed by stress, boredom, or other emotions, I find that going for a walk or run outside can be incredibly helpful,” says Jessica Levinson, M.S., R.D.N., C.D.N., a culinary nutrition expert . “Exercise triggers the release of endorphins, promoting relaxation, and the fresh air serves as a natural stress reducer.”Celio concurs, emphasizing the benefits of engaging in moderate, regular exercise for emotional and physical well-being. “Whether it’s brisk walking, cycling, planking, or dancing, finding an activity you enjoy and doing it daily for at least 10 minutes, ideally 30 minutes, can enhance mood, improve sleep, support gut health, and provide a constructive outlet for personal growth and strength.”
3. Get Distracted
“We should aim to create positive responses when we are feeling stressed,” Celio says. “We can channel this energy into something more productive, including taking a hot shower, cleaning the kitchen, or checking something off our to-do list that has been bugging us for a while.”
4. Be Strategic with snacks
To combat stress-induced eating, Jennifer Nasser, Ph.D., R.D., an associate professor of nutrition sciences at Drexel University recommends keeping low-calorie finger foods such as baby carrots, apple slices, or celery on hand. She also suggests incorporating protein, such as nut butters, to enhance satiety. For those craving a sweet treat, she advises combining something sweet with a protein-rich option, like cottage cheese with honey and a dash of cinnamon, to satisfy the sweet tooth while promoting a sense of fullness.
