The Vicious Cycle Of Stress Eating

The Vicious Cycle of Stress Eating

When life gets overwhelming, many of us turn to food for comfort. Stress eating is using food to suppress or soothe negative emotions like anxiety, frustration, anger or sadness rather than satisfying physical hunger. While it may provide temporary relief, emotional eating often leads to feelings of guilt, potential weight gain and even more stress down the road.

Why We Stress Eat

There are both psychological and physiological reasons why we are drawn to eat more when feeling stressed 

▪️Emotional Connection to Food

From an early age, food is used to reward, soothe or celebrate. We associate certain foods with positive feelings and memories of comfort. When stressed, we crave those same foods to self-soothe.

▪️Stress Hormones

Stress causes a spike in the hormone cortisol which increases appetite and motivates cravings for sugary, salty, and fatty foods that provide bursts of pleasure and temporary calming effects.

▪️Distraction and Numbing 

Eating provides a distraction or numbing from whatever is causing the stress. For a short time, the mind is focused on the gratification of eating instead of the stressor.

Breaking The Stress Eating Cycle

While an occasional lapse isn’t the end of the world, repeatedly using food to cope with stress can lead to serious problems like obesity, diabetes and other health issues. Here are some tips to avoid or break the stress eating habit.

▪️Identify Triggers

Become more aware of your personal triggers for stress-related munching, whether it’s certain locations, emotions, people or times of day

▪️Find Other Comforts

Make a list of healthier alternatives that provide comfort, distraction, or pleasure like taking a bath, calling a friend, going for a walk or listening to music.

▪️Don’t Restrict

Completely restricting foods you enjoy can lead to cravings and binges. Practice moderation by savoring small portions of “fun foods” so you don’t feel deprived.

▪️Reduce Overall Stress

While not always possible, reducing overall life stressors through exercise, getting enough sleep and effective time management can minimize relying on food for relief.

Stress eating is a common challenge, but being mindful of triggers and having a plan for dealing with cravings in a healthier way can help break the vicious cycle. 

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