How to identify and manage stress eating

If you’re feeling stressed, you might find yourself reaching into the snack cupboard to find some comfort food. Stress eating, or emotional eating, is when we use food to comfort us when experiencing negative emotions. It can make healthy weight management more challenging, especially if you’re consuming high calorie snacks.

Here are tips for identifying and managing stress eating.

Identify your triggers

Firstly, work to identify your triggers to understand why stress eating is occurring. What aspects of your life are causing you to feel overwhelmed? Before you reach for the snacks, pay attention to how you’re feeling and try to isolate why you feel this way. Are you concerned about work, did you have a recent argument with someone, are you concerned about finances? Identifying triggers is a first step in working towards addressing the sources of stress.

Stock your cupboards

Eliminating stress eating doesn't happen overnight. However, you can help yourself by choosing what to buy. Consider reducing the amount of pre-packaged, highly processed items you have at home and try to keep healthier options on hand, such as fresh fruits and vegetables. It may also be helpful to include a source of protein in your healthy snack as it tends to keep us feeling satiated for longer.

Try something new

Sometimes, using a new habit to replace an old habit makes it easier to change behaviors. If you are reaching for a snack because you are feeling stressed, try replacing that urge with something else that can help you: exercise. Physical activity can help reduce the level of stress hormones in your body. Go for a brisk walk, dance around your living room, try an online workout video - pick any activity you enjoy and benefit from exercise's ability to make us feel better.

Get support

Sometimes we need additional support. This can take different forms. In some instances you might consider reaching out to trusted individuals and asking for help during stressful times. Other times, it can be important to connect with a healthcare professional.