How to Manage Stress Eating

Most people turn to food for comfort because they are unable to channelise/express their emotions effectively.

Stress Eating, otherwise known as Emotional Eating, is often considered an excuse to indulge in sugary food. However, there is research to prove that sustained elevated levels of stress do impact a person’s eating behaviour. The immediate response to stressful situations is either angry outbursts or sadness, depending on the cause of stress.

An argument with somebody could lead to a bout of anger. The loss of a loved one leads to sadness. Losing one’s job could even elicit a combination of anger, sorrow, confusion, and frustration. These are common experiences that everyone undergoes at some point in life. With acceptance and solutions to our problems, stress levels reduce, and we get back to normal. However, some people tend to get stuck in the problem and the body is thrust into a prolonged fight-or-flight mode, and it is at this point that emotional eating comes into play.

The Connection between Stress and Hunger

So, what causes stress eating? What is the connection between stress and eating? As in any emotional situation, hormones are at play. Be it hunger, anger, sorrow, or happiness, we experience these feelings due to the secretion of specific hormones in the body. Stress eating is a coping mechanism brought on by the secretion of a hormone called cortisol by the adrenal glands.

Usually, in a stressful situation, the brain sends out signals to the adrenal glands to pump out a hormone called epinephrine, which is what puts the body in fight-or-flight mode – a high-alert situation. At this point, hunger and eating are put on hold. The body is keen on resolving the harmful situation. Once the stress passes, everything is back to normal. However, if the stressful scenario persists, the brain anticipates a prolonged ‘harmful situation’ and now the adrenal glands secret cortisol. This does not trigger hunger as such, but it increases appetite because it is the brain telling the body to eat and prepare for a potentially harmful situation. Your body directs you to sugary food or fatty food, and the comfort that it brings with the release of another hormone called dopamine.

All of these chemical reactions are going on within your body and you do not even realise it because you are unable to deal with the stress in any other way. As a result, you end up eating unhealthy food and gaining weight, which only stresses you out further. This is a vicious circle, and most people do not even realise that something is wrong until they have put on too much weight too soon.

Emotional Eating Triggers

Stress eating or emotional eating is not only triggered by extreme emotions such as anger, anxiety, or grief. There are other subtle triggers that often go unnoticed.

Boredom.
When the mind and body are active, food becomes part of a routine. The individual eats when hungry and stops when that hunger is satiated, to get back to work. However, when they have nothing to do, inadvertently they turn to eating to fill that vacuum.
Fatigue.
Like boredom, this is another common emotional eating trigger that people tend to overlook. When one is extremely tired or fatigued from doing an unpleasant task, they unknowingly look to eating for solace and comfort.
Habit.
Eating a special food as a reward for a task well-done could have been a childhood practice. These memories can trigger emotional eating.

How To Manage Stress and Reduce Emotional Eating?

Identify triggers.
If you are someone who eats when bored, find a way to beat boredom. Find a book to read. Go for a walk. Indulge in a hobby that keeps your mind alert. These are activities you can do to distract yourself from stress eating no matter what the trigger.
Stress Management through yoga and/ or meditation.
You have probably heard this often enough that meditation and yoga have a calming effect on the mind and body. If you are the kind of person that gets too stressed out or if you seem to have more problems than solutions, you need to take a break. Mindful meditation can help calm your mind, which in turn will help you think clearly. You are more likely to find a way around a problem when you are calm than when you are flustered.
Express Yourself.
Most people turn to food for comfort because they are unable to channelise/express their emotions effectively. Talking to someone about how you feel can help clear your mind and de-stress you. You do not necessarily need to seek out professional help – just someone to vent to. Instead of bottling up your emotions and building up stress that leads you straight to the refrigerator, just let it all out.
Exercise to Reduce Stress.
While it might seem like the least helpful piece of advice, it is in fact one of the best. The gym is probably the last place you want to go to when you are stressed, but if you can drag yourself outdoors for a brisk walk, you will notice a considerable change in your mood. Exercise induces a hormonal change in your body that puts you in a more energised positive frame of mind, which will not only stop you from stress eating but will also help you find a solution to what is bothering you.
Do Not Stock Up on Unhealthy Snacks.
When you know you are an emotional eater, it is no good to let temptations lie around. One piece of chocolate will lead to another and before you know it you will have eaten the whole bar! Avoid buying unhealthy snacks and instead stock up on healthier ones that you will either not turn to when you get emotional or that you cannot really binge on! Fruits, nuts, and veggie salads are better options than sugary/packet snacks and oily, fried food.