Let us walk through one of our very familiar moments. A long tiring day- work deadlines- personal obligations to juggle with. Towards the end of the day as you settle down, you find yourself reaching out to your favourite pack of crunchy chips not because you’re hungry, but instead because it seems like the only thing that will help you relax. How does this work? Or rather, does this even work?
Stress is an inevitable part of life, and how we manage it has a big influence on our overall health. A common stress response, especially seen in young adults, is to turn to food as a coping mechanism. This is known as “emotional eating” or “stress eating.” Foods that are rich in calories, sugar, or fat are commonly consumed as a part of this. While this may provide the body temporary relief, it also includes harmful effects such as weight-gain, metabolic disorders, negative emotions stemming from guilt and shame, and sleep disturbances. Understanding the causes and effects of stress eating is thus of utmost importance to navigate through this problem and lead a harmonious life.
Biological Basis to Stress Eating
Our bodies go into “fight or flight” mode when we are under stress, which releases the hormone ‘cortisol’. In the modern world, where stress is often chronic, cortisol levels can remain elevated for long periods. Prolonged cortisol production may heighten appetite, giving the impression that stress eating is “true hunger.” Our dietary habits may shift in reaction to the persistent stress as the body signals a need for extra energy, especially in the form of comforting, high-calorie meals.
The Mind’s Game in Stress Eating
In a psychological sense, eating is frequently used as a coping strategy for unpleasant emotions. Eating under stress is a “distraction strategy” as it merely acts as a momentary buffer between the person and their stress. Eating delivers a brief soothing sensation that lets people temporarily forget about their worries, sorrows, or annoyance. The pleasure centres of the brain can be activated by certain diets, especially those high in sugar and carbs. Consuming these meals leads the brain’s reward centre to produce dopamine, the “feel-good” neurotransmitter. Body’s painkillers, known as endogenous opioids, are released in response to this reaction and improve the pleasurable experience. This neurological response can eventually lead to a cycle of dependency on food for emotional comfort and fails to address the root causes of stress.
Identifying Hunger
Developing the skill to identify stress eating is a vital first step towards controlling it. Stress eating happens on “autopilot,” so many individuals may consume it without even realising it. It’s critical to understand the differences between physical and emotional hunger by paying attention to your body’s cues. Symptoms of physical hunger typically involve headaches, poor energy, and a rumbling stomach. If you’re desiring food, especially comfort food, and none of these symptoms apply to you, the need to eat is likely to be emotionally driven. One way to identify physiological hunger is via the “Apple Test.” Consider this question: “Would I eat an apple right now?” before reaching for a snack. If your answer is no, you’re probably overeating due to stress rather than hunger. This easy test helps in distinguishing between stress-induced emotional hunger and physical hunger.
Long-term Strategies
Long-term management of stress eating involves developing healthier habits and techniques for coping. Some of the strategies are as follows:
- Mindful Eating: Avoid distractions (watching TV, talking to others, working, etc.) and eating slowly helps in focusing more on what and how much you are eating.
- Pre-planned meals: Designing meals beforehand will avoid bingeing on junk food just because you are stressed or even if experiencing physiological hunger. This strategy also helps in ensuring that your meals are well-balanced, thereby reducing the chances of cravings.
- Practice Mindfulness: Techniques like meditation and deep breathing can help you become more aware of your thoughts and feelings, reducing emotional eating triggers.
- Identify emotional triggers: Understand what emotions lead you to stress eat. Journal them while focusing on addressing the underlying reasons.
- Find hobbies: Engage in hobbies that help you alleviate your stress in healthy ways possible. This can include doodling, running, listening to songs, etc. These can keep you busy while also giving you a sense of accomplishment to boost your self-esteem.
- Limit Exposure to Food Triggers: One key tip to avoid stress eating is to store your junk and triggering food in opaque containers. The saying “Out of sight, Out of mind” works the best here. You can also keep them in places that are difficult to access (example, in your attic) or not buy them at all.
- Seek Support: Never be ashamed to confide in your loved ones about what you are going through. They can also hold you accountable and act as human trackers. Otherwise, always feel free to seek professional help such as a psychologist who can help you in your journey.
When should I consult a doctor?
You must visit a doctor when you notice the following signs:
- Rapid weight gain.
- Frequent irresistible binge eating episodes.
- Out of control stress eating.
- Negative influence on physical, mental, or occupational life.
- Experiences of guilt/ shame after stress eating.
Breaking the Cycle of Stress Eating
Understanding the what, why and how will help one in designing a route map for themselves to achieve the end goal of setting themselves free from stress eating. This multifaceted behaviour needs to be approached with self-compassion. It’s fundamental to understand that it’s normal for people to occasionally turn to food for solace. Instead of aiming for perfection, concentrate on developing a healthy, sustainable relationship with food. This strategy not only improves your overall well-being but also cultivates a more positive outlook on stress management.