October 4, 2024

Stress Eating 101

The American Psychological Association found over the years stress in Americans has made a drastic increase as compared to the 1990’s. So, it’s no surprise that there has also been a major rise in stress eating diagnoses. Stress eating is a major concern due to the long-term effects it can have on the body.

Stress eating, sometimes called emotional eating can happen for several reasons including anger, depression, boredom, and most commonly stress. Studies by Johns Hopkins University have shown that women with a high level of chronic stress are more likely to suffer from stress eating than those with only occasional stressful events.

During times of stress, the body releases a hormone called cortisol which aids in its attempt to protect itself. Prolonged high cortisol levels can lead to increased food consumption and fat storage, leading to weight gain.

Harvard researchers found that women are more likely to turn to food during these extended periods of stress while men are more likely to turn to activities like smoking. Stress eating doesn’t discriminate against men though. American Psychological Association studies have shown that overall, 1 out of 4 participants rates their normal stress levels at an 8 out of 10.

Those who engage in stress eating are more likely to turn to foods that are high in sugar or fat content. The mix of high cortisol and insulin levels may be to blame for this because the “junk food” that is preferred seems to affect these levels causing them to decrease temporarily.

During a research project conducted by Harvard University women in group A were asked to consume a drink containing sugar three times a day while group B was given drinks containing a sugar substitute. Each participant was given a stress test before and after the test and the results found that women who were consuming sugar had an overall smaller level of cortisol compared to those consuming the sugar substitute.

Mary L. Gavin, MD educates individuals on what to look for when trying to determine whether or not you are a stress eater. For example, stress eating can include unusual eating times, and you may notice yourself eating again even though you’ve just eaten lunch or dinner not long ago.

Stress eaters often make many extra trips to the kitchen throughout the day and may feel hungry at times that are not their usual eating schedule. Stress eaters often also look for comfort foods and can’t solve their hunger unless they eat specific foods if they are craving something, unlike true hunger which can be solved with any type of food regardless of cravings.

Unfortunately, stress eating also comes with a lot of complications if left untreated.

While everyone will experience different symptoms, Susan Albers, PsyD says some of the most common are weight gain due to the increase in fat storage, guilt after eating due to either poor choices of food or realizing you weren’t hungry, an unhealthy relationship with food due to a difficulty choosing healthy options, the need to hide food and food wrappers from yourself or others, and struggling to feel full after meals or snacks.

Stopping Stress Eating Habits

Everyone will have a different experience with stress eating so it may be helpful to keep a journal of the times and items that you consume to tell if you are eating due to hunger or stress. Treating stress eating will also look different for each individual and in some cases may require medical intervention from a doctor or psychologist.

Keep your kitchen clear of junk food, so it is out of reach when cravings hit.

Other ways to try and solve stress eating mentioned by the Mayo Clinic can include meal and snack prepping with healthy and nutritious options to avoid grabbing quick and easy snacks or meals and journaling to ensure you are eating on a proper schedule and eating a proper diet.

Others may enjoy meditation or exercise to reduce cortisol levels and decrease appetite.

Manage your stress.

The source problem of stress eating is, well, stress. When you manage your stress well, you eliminate the source which helps you to stop the habit.

• Deep Breathing exercises
• Progressive Muscle Relaxation (PMR)
• Mindfulness Meditation And Other Forms Of Meditation
• Yoga
• Tai Chi
• Guided Imagery
• Journaling
• Gratitude Practice
• Exercise
• Healthy Eating With A Balanced Diet
• Limiting Caffeine and Alcohol
• Setting Boundaries And Learning To Say No
• Regular Breaks And Relaxation
• Time Management
• Healthy Social Life
• Regularly Engage In Hobbies and Leisure Activities
• Laughter Therapy
• Nature Exposure
• Aromatherapy
• Music

Professional Help.

If you're feeling overwhelmed by stress and unable to cope, don't hesitate to seek help from a mental health professional.

Final Thoughts

Healing looks different for everyone but finding a group of supporters and understanding that you are not alone is important for growth. Stress eating is affecting more and more people every day, and some may not even realize that they have a problem.

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If you liked this article, check out my Substack Newsletter "FITNESS Friday: A Look At Obesity" at: https://theunreliablemind.substack.com/p/fitness-friday-a-look-at-obesity