How to eliminate stress eating

Do you ever find yourself reaching for snacks when you’re stressed? You’re not alone! Stress eating, also known as emotional eating, is a common way people cope with tough feelings. But did you know it can affect both your body and mind? “Love for food is not an exaggeration,” says Dr. Monika Anand, Head of the Department of Home Science at Apeejay College of Fine Arts in Jalandhar. “Physiological, psychological, and social aspects are among the most important functions of the food we eat.”

Stress eating happens when we turn to food to deal with emotions like stress or sadness, rather than because we’re hungry. It’s like using food as a friend to make us feel better, but it can lead to problems in the long run. “Though we eat food for its physiological benefits, yet the satisfaction, security, and happiness it provides is equally important,” adds Dr. Anand.

When we eat a lot of unhealthy foods, like chips or ice cream, too often, it can make us gain weight and cause health issues like diabetes or heart problems. Plus, it can make us feel even more stressed or sad, starting a cycle that’s hard to break. “Insecurity, anxiety, sorrow, loneliness, worries, and stress easily make one reach for our comfort foods. This is fine until these comfort foods do not result in overindulgence,” says Dr. Anand. “For many, it becomes a coping mechanism. Emotional eating or stress eating thus easily becomes a habit for the pleasure it provides with the release of feel-good hormones.”

So, how can we stop stress eating and feel better? Here are some ideas:

Find your triggers:
Think about what makes you feel stressed or upset. Is it homework? Arguments with friends? Once you know what triggers your stress eating, you can find other ways to deal with those feelings, like talking to someone you trust or doing something you enjoy.

Eat mindfully:
Pay attention to your body when you eat. Are you really hungry, or are you eating because you’re bored or upset? Try to eat slowly and enjoy your food, so you know when you’re full and when you’re eating just to feel better. “Mindful eating needs to be practised. It is good not to overstock the fridge or pantry with these food items,” suggests Dr. Anand.

Relax and breathe:
When you feel stressed, take a deep breath and try to calm down. You can also try activities like yoga or going for a walk to relax your mind and body. Finding ways to chill out can help you resist the urge to stress eat. “Meditation, breathing, and relaxation techniques can be of great help. These can help the individual to think clearly and wisely,” Dr. Anand advises.

Find healthy distractions:
Instead of turning to food when you’re stressed, try doing something else you enjoy, like drawing, playing outside, or listening to music. Finding fun ways to distract yourself can take your mind off stressful feelings without using food. “Engaging oneself in hobbies can help overcome these reaching-out pangs,” Dr. Anand notes.

Choose healthy foods:

Eating a balanced diet with lots of fruits, veggies, and whole grains can help keep your body and mind healthy. These foods give you energy and make you feel good, without the ups and downs of sugary snacks. “Most of the time, these easy-to-go comfort foods are high in sugar and highly processed, which can imbalance the daily diet plan of the individual,” Dr. Anand explains. “Moreover, stress eating can burden our belly with extra food and body with extra calories, leading to weight gain. Often, the episodes of stress eating result in guilt and shame, which can negatively impact psychological health.”

Remember, breaking habits takes time, so be patient with yourself. By understanding your feelings, eating mindfully, finding ways to relax, distracting yourself with fun activities, and choosing healthy foods, you can break the cycle of stress eating and feel better both physically and mentally.

“Honestly, burst the stress with laughter, not with a platter,” Dr. Anand wisely concludes.