How to stop emotional eating from stress

Our relationship with food is complex. On one hand, we need it to survive, but on the other hand, we have found pleasure in our food choices. When we are under stress, we often turn to comfort foods, but the guilt that follows can hinder our efforts to eat healthily. To help break the cycle of stress eating, here are some tips and tricks.

Know what is happening: Stress affects people differently when it comes to eating habits. Some may eat less, while others turn to comfort food or snacks high in fat. However, these choices are often temporary and can lead to unhealthy decisions. It is important to stay mindful of what and why you are eating to make healthier choices.

Keep a food diary: Keep a record of all the food you consume throughout the day, including the time and place of consumption. This food diary is an excellent method for monitoring your dietary habits and trends. Are you snacking excessively between meals? Is food consistently present in your routine? You will be able to assess the healthiness of your food choices and establish goals that can be highly beneficial.

Check if you are really hungry: If you find yourself reaching for snacks shortly after consuming a large meal, take a moment to reflect on whether you are truly hungry, or if your emotions are driving the cravings. In such situations, it may be beneficial to engage in alternative activities such as taking a walk, talking to a friend or drinking some water until the urge subsides. It is also possible that your body may be signalling dehydration, so it is essential to ensure that you are properly hydrated.

Get support: Make sure you have family and friends who can keep you positive and focused in times of stress. It can really help you stick to a healthy lifestyle. Research shows that people with high-stress jobs have better mental health when they have strong support networks.

Focus on your goals: Avoid becoming overly fixated on calorie counts, menu planning, and constantly weighing yourself, as this can distract you from the lifestyle changes you are trying to make. Focusing too much on these details can also lead to more cravings and becoming stuck in a food rut. Instead, be open to trying new foods and experimenting with different ways of preparing your favourite dishes. When you reach a significant goal, celebrate your progress by treating yourself to a healthy reward.

Don't tempt yourself: Remove the urge to snack on unhealthy foods by keeping them out of your home. Stick to a strict grocery list of healthy foods, and never visit the grocery store when you are hungry or in a bad mood.

Make healthy choices: Have an abundant supply of good-for-you nibblers at the ready if you get hungry between meals. Things like fruit, vegetables with a low-fat dip, nuts, or even unbuttered popcorn are perfect.

Don't be so hard on yourself: Don't obsess over your failures. Instead, learn from your mistakes. Do not let one or two missteps create more stress. Instead, focus on the big picture and recognize how you can break your stress-eating cycle.

Meditate: When the urge to eat hits you, try some relaxation techniques. Mindful meditation can ease stress and help fight the impulse that triggers stress eating. Choose a quiet place to sit and observe your thoughts and your breathing.

Work up a sweat: A good workout triggers your body to make chemicals called endorphins that interact with your brain to calm and relax you.

Talk it out: Do not be afraid to discuss your eating habits with your doctor or a mental health professional. They may be able to provide therapy and tips to help you identify what is causing your stress. They can also give you ideas on how to make better food choices and reach your healthy goals.

In conclusion, our ties to food are strong, but by recognising our patterns and habits, surrounding ourselves with positive support, focusing on our goals, and making healthy choices, we can break the cycle of stress eating and achieve a healthier relationship with food.