How to stop stress eating: 10 tips from an expert

What is stress?

Stress is our body’s response to pressure – this could be from work, from experiencing something new or unexpected, or simply the daily pressures of a busy life. Feeling stressed, whether short term or over a long period, can have a powerful impact on our bodies, emotions, behaviours and food choices.

Please note: it is important to differentiate between stress eating and disordered eating. These tips are not appropriate for those who feel they may have disordered eating tendencies. For further support and information regarding eating disorders and treatments, please see the NHS eating disorders guidance.

What is stress eating?

When we are feeling stressed, self-care is often one of the first things to go. Basic habits such as sleeping well, taking regular exercise and eating a balanced diet can quickly be put on the back burner as we divert our focus elsewhere. What’s more, when we perceive our stress as chronic or out of control, it’s not uncommon to find ourselves reaching for unhealthier food choices in an attempt to find comfort and to better cope with our negative emotions.

Overeating can be driven by several factors from availability of certain foods, to boredom and depression, but the body’s physical stress response may also play a role, too. While stress may cause some people to refrain from eating for long periods, others will naturally gravitate towards food. When you're feeling stressed, your body releases cortisol (the stress hormone), which may lead to cravings for sugary, salty and fatty (highly palatable) foods as your brain tells your body to fuel up, ready to fight off a possible threat.

While the occasional food indulgence can be an enjoyable part of a balanced diet, repeatedly overeating these types of foods may be problematic because this behaviour may condition us into believing treat food is the answer to making us feel better. Pretty soon, we can find ourselves searching out these treats in response to the regular stresses in our environment.

10 tips to manage and stop stress eating

1. Develop awareness

When we're stressed, eating can become a mindless activity and we may not notice the habits that are creeping in. This could be absentmindedly snacking in front of television, polishing off a packet of crisps while cooking or serving up extra large portions at dinner time. If this sounds like you, then you may need to work on your food awareness. Try to notice the moments where you're overeating and consider the times of day this happens, along with any triggers that cause it. Once you are aware of your habits, it becomes easier to put in place tools to manage these and replace them with healthier practices.

2. Don't restrict yourself

Eating more healthily can feel like you need a radical overhaul to your diet, which can result in consuming too few calories or severely restricting food intake. While it's never a good idea to overly restrict food intake, this is especially true during stressful episodes. Research shows that restricting calories may not only lead to overeating but it can actually increase your stress levels further.

3. Identify your triggers

Do you have a food you can't resist when you're stressed? Maybe you have a sweet tooth that can't resist sugary treats, or you can't stop eating a whole bag of crisps once they are opened.

Having tempting foods within view can lead to overeating even when you aren't hungry, simply because you know they are there. If this is the case, try removing trigger foods from your home and replace with foods you still enjoy but don’t feel out of control around. Make healthy swaps to encourage better food choices. Plan your food shops so you can stick to a shopping list to resist these foods and avoid food shopping when you're already hungry or stressed, when you may be more likely to reach for these foods. The goal is never to banish a certain food forever, but limiting temptation can help support a sense of calm and control in the short-term.

4. Lean into structure

Structure and routine are vital to managing stress eating. Everything about your body works on a rhythm and cycle, from our sleep, to our hormones and our digestive patterns. This means adding some structure to your meal times and eating patterns can help shut off your impulse to stress-eat. For example, implementing a curfew, perhaps finishing your meals for the day by 8pm, can be a good strategy to curb late-night snacking. Equally, sticking to a schedule of eating that suits you – such as three balanced meals per day without snacks, or regular meals with set snacks – can help prevent unplanned eating.

5. Spend time on alternative activities

Stress eating can often occur when we are seeking pleasure and comfort, but we're not actually hungry. Create a list of activities that may support stress release and help you feel better without reaching for food. Researchers have identified key activities including mindfulness, meditation, exercise and connection (such as socialising) which create a similar response in the brain to that of junk food.

6. Make your food nutrient dense

While behaviour is a predominant driver in our food choice, it isn’t the only one. If we are not providing our bodies with the nutrients it requires to stay healthy, it can more easily lead us to stress eat highly palatable but less nutritious foods instead. Stocking up on healthy and nutritious foods such as lean proteins, nuts, seeds and wholegrains can help fill you up, and mitigate the chances of overeating.

Check out our healthy snacks for more ideas, from crispy kale to homemade energy balls.

7. Stay hydrated

We can often mistake thirst for hunger, so before you reach for another snack, try drinking a glass of water. Keeping hydrated can not only help you manage stress eating, it can help manage anxiety and stress as well as supporting your energy levels and alertness. Carry a reusable water bottle to help get in the habit of regularly reaching for a drink.

8. Be active

Physical activity helps reduce levels of stress hormones and produces endorphins to boost your mood. This doesn’t mean you have to hit the gym for long workouts – simply being more active and aware of moving your body works just as well. Go for a walk on your lunch break, take the stairs rather than the lift, walk to the next bus stop along and consider mindful movement activities like yoga.

Want to try something new? Check out our guide to outdoor swimming spots in the UK – a new active hobby that can have great mental health benefits.

9. Buy smaller sized snacks

Research suggests that when we buy snack foods and treats in larger pack sizes it stimulates us to eat more. If you do buy these foods, buy smaller sized packs and stick to the recommended portions. You could try portioning out a small bowl of crisps, for example, or have no more than two biscuits at a time.

10. Get cooking

Regularly eating home-cooked meals is associated with a better diet and a reduced likelihood of being overweight. It may also increase your chance of having more nourishing foods like fruit and vegetables. All of these aspects help support your mood and your ability to manage stress. We've got plenty of quick and healthy recipes to help you get started.

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