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Stress eating and why it happens?

Have you ever caught yourself grabbing a bag of chips or a pint of ice cream to cope with a tough day? If so, you’re not alone. Stress eating is a way to cope with stress which many people experience. It’s more than just a craving, while indulging in comfort food might feel comforting in the moment, it can often leave you feeling guilty and frustrated, affecting your mental health. So, what’s behind this behaviour, and how can we address it?

What is stress eating?

Stress eating is consuming food, especially high-calorie or sugary snacks, as a way to cope. Unlike eating when you’re physically hungry, stress eating is driven by the need to soothe feelings such as worry, sadness, or anger.

It’s common for people dealing with mental health issues like depression or chronic stress, and it can become a habit.

Why does stress eating happen?

The link between stress and eating is deeply rooted in both our biology and psychology. Here are some reasons why stress eating occurs:

Hormonal response

During times of stress, our body produces cortisol, a stress hormone. Elevated cortisol levels can increase cravings for foods high in sugar, fat, and salt. These foods stimulate the brain’s reward system, temporarily making us feel better.

Comfort

Food can provide a sense of comfort or nostalgia, helping people momentarily escape from the situation. For example, eating a favourite childhood snack might evoke feelings of safety and happiness, even if only for a while.

Distraction

Stress eating acts as a distraction from uncomfortable emotions. Instead of addressing the root cause of stress or anxiety, people may turn to food as a way to avoid dealing with their mental health.

Habit

Over time, stress eating can turn into a regular habit. If turning to food has consistently provided relief, our brains may begin associating eating with stress relief, fuelling the cycle.

The effects of stress eating

Although stress eating may provide temporary comfort, it often results in negative consequences. Physically, it can result in weight gain, poor digestion, and increased risk of health issues like diabetes or high blood pressure. Mentally, it can contribute to guilt, shame, and further stress.

How to manage stress eating?

Overcoming stress eating involves self-awareness and deliberate actions. Here are some steps to help:

Recognize your triggers

Pay attention to when and why you’re eating. Are you hungry, or are you responding to stress or boredom?

Find coping methods

Instead of reaching for food, consider healthier ways to manage stress. Exercise, meditating or journaling can help improve your mental health.

Try mindful eating

Focus on eating only when you’re truly hungry. Practicing mindful eating can help you understand and reflect on your relationship with food.

Ask for help

If stress eating is taking a toll on your mental or physical health, consider seeking help from a professional. They can advise strategies to address your specific needs.

Conclusion

Stress eating is a common response to stress, but it’s not untreatable. Understanding why it happens and adopting healthier coping ways can help.

Remember, addressing stress is just as important as caring for your physical well-being. If you’re finding it difficult, reach out for professional help without hesitation. Saksham helps you in tracking your mental health and providing self-help resources to cope. Download now, for a better and healthier you.

References

1.           Adam T, et al. Stress, eating and the reward system. 91(4)2007,449-458

Beydoun MA, et al. The interplay of gender, mood, and stress hormones in the association between emotional eating and dietary behavior. 2014;144(8):1139-1141