The Science Behind Emotional Stress Eating: Why Do People Eat More When Stressed And How To Control It?

The Science Behind Emotional Stress Eating: Are you one of those who reach out to a packet of chips or cookies when feeling stressed? Well, you might be emotionally stressed eating. Emotional stress eating is a habit when people eat out of emotional breakdown, considering it a coping mechanism. During this time, individuals eat food that mostly contains sugar, fat or salt, in response to anxiety, sadness or tension. There are several studies that suggest that people who eat emotionally reach for food several times a week or more to suppress and soothe negative feelings. They may feel guilt or shame after eating this way, which can lead to a cycle of excess eating and associated issues, like weight gain. However, do you know there is science behind emotional stress eating? Here’s how we decode it.

Why Do People Eat More When Stressed?

There are several reasons behind emotional stress eating. Here are some of them:

When people are stressed, the body releases cortisol and adrenaline, preparing for a fight-or-flight response. Although in the short term, it may suppress appetite, chronic stress over the years causes the cortisol to ramp up and crave high-fat, high-sugar foods that light up the brain’s reward centre. According to the study, “Dopamine systems and biological rhythms: Let’s get a move on”, published by Frontiers in Integrative Neuroscience, eating releases dopamine. Dopamine is a brain chemical that makes people feel good, providing temporary emotional relief.

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Moreover, people develop habits and routines with food. If a person always eats when stressed, they might reach for food at the first sign of stress without realising it.

Besides, food is legal and is available everywhere. Also, messages and images about food can increase the feeling of hunger.

How To Control Emotional Stress Eating (Image Credits: Canva)

Tips To Control Emotional Stress Eating

Manage Stress: Practice meditation, yoga, deep breathing or even a quick walk, as they can help lower cortisol and regulate mood before turning to food.

Food And Mood Journal: Writing down what you eat and how you feel before and after helps identify patterns. You will be able to realise whether you’re eating due to stress, sadness or boredom.

Restructure Your Environment: Keep comfort foods out of immediate reach. Stock your fridge and pantry with healthy options like fresh fruits, vegetables, whole grains, and nuts to eat better.

Pause Before You Snack: Next time, if you crave a snack outside of mealtime, take a breath. Give yourself 10 minutes, as craving often fades or change.

Choose Nourishment: Even if you emotionally stress eat, opt for something that sustains like a banana with nut butter, a bowl of oats or a handful of almonds. These foods keep your blood sugar steady and mood stable.

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Build An Emotional Toolkit: Foods are a coping mechanism to deal with stress. Instead, opt for other options like calling a friend, doing a puzzle, taking a bath, writing a journal or listening to music.

Controlling emotional stress eating is all about gaining knowledge about its triggers and developing healthier coping methods. Thus, with the help of these tips, you can manage emotional stress eating.