By Cassandra Sampson, MS, RD, LDN
Stress and emotions can often trigger a habit of turning to food for comfort. However, this can lead to unwanted weight gain over time if not addressed. In this guide, we’ll explore ways to change this habit and cope with stress and emotions without resorting to food. Even though it is commonly encountered, we do not always identify and manage emotional and stress eating.
Addressing the habit of stress and emotional eating involves changing the automatic response during stressful situations. Instead of turning to food, choose an activity that can help you feel at ease and relaxed. While food may provide comfort or distraction, it doesn’t solve the underlying issue.
Using food as a coping strategy is most often triggered by:
- A sudden or chronic uncomfortable feeling, emotion or situation
- Lack of rest; feeling exhausted
- Lack of comfort, warmth and nurturing
- Inability to express feelings
- The feeling of not being heard, understood and accepted
- Boredom or the need for entertainment
If any of these triggers are not being satisfied elsewhere, food could be used to fill in the gap. These intense cravings may feel like they come out of nowhere until we realize which basic needs are lacking.
What can you do to cope without using food?
Begin to consider alternative activities that can help you feel better amid stress or an emotional situation. Furthermore, create a list of ideas to implement when you feel the urge to cope with food.
- Calming Activities:
- Yoga/meditation
- Deep breathing
- Take a mindful walk outside
- Write in a journal
- Picture your favorite place
- Make a tight fist and then release it
- Rip paper (I’m serious!)
- Utilize an app such as Insight Timer or Calm
- Take a hot bath or shower
- Distraction Activities:
- Call a friend
- Read a book
- Listen to a podcast or specific music genre
- Watch a movie or favorite TV show
- Play a game
- Color, draw or paint (there are apps for this, too!)
- Do a hobby or a craft
- Clean your living space
- Exercise
- Other ideas:
- Speak with an experienced mental health professional
Emotional Eating: A Strange Gift
Stress eating and emotional eating has been described as a “strange gift”. This gift is a sign that the stressors in your life are surpassing the coping mechanisms you’ve implemented. Stress and emotional eating can indicate an unbalanced lifestyle with too many responsibilities and obligations. Therefore, awareness of your coping strategies and creating a plan in advance that includes your favorite calming and/or distraction activities is important to avoid unwanted weight gain.
In summary, stress and emotional eating can lead to unwanted weight gain if not addressed. Changing the automatic response during times of stress and creating a list of alternative activities can help cope with stress or emotional situations without resorting to food. Awareness of coping strategies and creating a plan in advance is important to avoid unwanted weight gain.
Summary:
- Stress and emotional eating can lead to unwanted weight gain if not addressed.
- Changing the automatic pattern during times of stress is important.
- Food may provide comfort in the moment but does not solve the issue.
- Food is often used as a coping strategy triggered by uncomfortable feelings or lack of basic needs.
- Creating a list of alternative activities can help cope with stress or emotional situations.
- Calming activities include yoga, meditation, journaling, and deep breathing.
- Distraction activities include reading, listening to music or podcasts, and exercising.
- Stress and emotional eating can indicate unbalanced lifestyles with too many responsibilities.
- Awareness of coping strategies and creating a plan in advance is important to avoid unwanted weight gain.
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This article has been written by Cassandra Sampson, RD and fully reviewed and liked by Dr. Jim Liu, MD.
Cassandra Sampson is a Registered Dietitian, a Licensed Dietitian Nutritionist and a certified Mindful & Instinctive Eating Practitioner. Go to her Blog!
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