How to Bust Through Stress Eating

Stress eating becomes a habit once our brains recognize that the action gives us pleasure. When we eat carb-loaded, starchy, sugary, or salty foods, the reward system in our brains activates, and we feel relief from whatever is stressing us out. But we know that is only a temporary relief, and the stress (and the emotions that come with it) will return.

How to End the Stress Eating Cycle

You can end the cycle of stress eating with a few lifestyle changes.

Ask yourself if you are really hungry.

Before you reach for that chocolate candy on your coworker’s desk or pull into the drive-thru after a long day, pause to ask yourself if you are truly hungry. Hunger is a physical sensation in your stomach, not an urge. Is your stomach growling? Can you feel a little bit of acid moving around? These are physical cues that your stomach is empty, and you need to refuel.

However, the urges accompanying stress eating feel more like a pulling sensation. It is a sudden demand for food. You may have just eaten a meal and felt full not twenty minutes earlier, but now the urge to eat something sweet, salty, or starchy is all you can think about. Like a smoker with the habit of puffing a cigarette, you desire to put food in your mouth.

In reality, you may only be tired, angry, bored, or lonely. Ask yourself what emotion is driving this eating behavior.

Do something else.

One of the reasons we stress eat is boredom. We may have a list of things to do, but we want to distract ourselves, and nothing can take our minds off our worries. In response, we turn to food. Instead of reaching for a snack, make a list of self-care tasks. This can include traditional self-care like soaking in the tub or reading a book.

A great idea is to try watching a comedy. Laughter lifts our spirits and takes our minds off those worries and fears. In addition, call a friend and invite them over for a movie night. To avoid snacking through the show, offer to make or order a healthy dinner for you to share.

Remove triggers for stress eating.

Our environment can trigger stress eating. Do you keep a candy bowl on your desk or in a drawer? Do you stock the pantry with potato chips? How often do you drive by the coffee shop on the way to work and stop for a muffin and sugar-laden coffee drink? Changing your environment and habits can greatly impact your actions and results.

For example, remove the candy dish at work and replace it with fresh fruit. Avoid purchasing chips at the grocery store and find a healthier swap. As for the commute to work, is there another route you can take a few days a week to bypass the coffee shop? Make your iced coffee and muffin stop more of a once-a-week treat rather than an everyday indulgence.

Talk to a therapist about stress eating.

Changing your negative thoughts and stressful emotions will break the cycle of stressful eating. Your thoughts and feelings influence your behaviors. Therapy can help you break these habits and move past harmful eating behaviors.

Contact us for help.

If your stress eating feels uncontrollable, contact our office today to schedule a session with a counselor. We would love to help you end the cycle of emotional eating for good.