The Science Behind Stress Eating: How to Break the Cycle

Do you ever find yourself reaching for comfort foods like ice cream or chips when you’re feeing stressed out or anxious? How about when you’re admittedly overly-emotional (heyyyy that time of the month)…do you have a hard time not stress eating?

Here’s a secret: you’re not alone. More than 25% of American adults report using food to cope with stress. 77% report that stress affects their health, much of that related to a change in diet choices and movement patterns.

Here’s a more uplifting secret: you can stop. In this article, I’ll explore the science behind stress eating and provide practical tips on how to break the cycle and develop healthier alternatives. So, if you’re ready to take control of your eating habits, read on!

The science behind stress eating

Stress eating, or emotional eating, is a common coping mechanism for many people. But why do we turn to food when we’re stressed, and how can we break the cycle?

Stress is a physiological response hard-wired into your DNA since your ancestors walked the earth, picking berries and escaping Saber Tooth Tigers. While few of us battle baboons these days, our bodies still respond to moments of stress as a big deal. So your brain sends a signal to your adrenal glands to respond to the moment by pumping out stress hormones: cortisol, adrenaline.

Stress hormones prepare the body for the fight or flight response by increasing blood sugar levels, heart rate, and blood pressure. They suppress the immune system and digestive system. They also increase appetite. Specifically the desire for foods that are higher in energy (read: sugar and fat).

Back when stress came in the form of acute moments of danger, this response was a vital aspect of survival. But now, when stress tends to be less acute and more of a chronic state, it can lead to weight gain, high blood pressure, and other health problems.

The effects of stress eating on the body

Stress eating can have negative long-term effects on our health and well-being. Here are some of the consequences:

Weight gain

Stress eating can lead to weight gain, especially if the foods consumed are high in calories, sugar, and fat. And because of sustained periods of increased cortisol, those extra calories are more likely to be stored around as abdominal fat. Over time, excess weight can lead to other health problems, such as heart disease, diabetes, and high blood pressure.

Fatigue

Because stress eating tends to come in the form of high calorie but low nutrient foods, it can lead to nutrient deficiencies. Deficiencies are a health problem in there own right albeit a little too depth-y for the sake of this article but you can read more about nutrient deficiencies and their consequences here. But if you often feel fatigued even after a full night’s rest, it could be related.

Emotional turmoil

Stress eating can also lead to emotional turmoil, such as guilt, shame, and self-blame. This can lead to a vicious cycle of stress eating and negative emotions.

Common triggers for stress eating

Stress eating can be triggered by a variety of factors. Some of these factors might be unavoidable to a degree, but identifying what your triggers are can be the first stop in managing it.

Emotional stress

Emotional stress, such as relationship problems, financial worries, or work-related stress, can trigger stress eating. Food, especially comfort food, can serve as a temporary solution. People may turn to food as a way to cope with negative emotions and to distract themselves from the stressor.

Boredom

Boredom can also be a trigger for stress eating. Even if you’re not an emotional eater, a lot of people turn to food as a way to fill the time or to provide a temporary distraction from the monotony of daily life.

Lack of sleep

Lack of sleep can also lead to stress eating. Sleep deprivation can increase cortisol levels and disrupt the hormones that regulate hunger and satiety, leading to increased cravings for high-fat, high-sugar foods. Sleep deprivation also disrupts your coping abilities, energy levels and mood stability putting you in a prime position to react emotionally rather than make deliberate choices in a situation.

Stress eating as a cycle

Stress eating can usually be broken down into a trigger-response-reward cycle (aka habit loop):

Trigger: emotional stress, boredom, anger, sadness, lack of sleep, etc.
Response: stress eating.
Reward: (short-term) dopamine/happiness hit.

The key to managing stress eating is to break the cycle at some point. You focus on alleviating the trigger, changing your response, and/or recognizing that the short-lived dopamine reward is not really worth it/what you need.

Tips for breaking the cycle of stress eating

Breaking the cycle can be challenging, but it’s not impossible. Here are some practical tips on how to break the cycle of stress eating and develop healthier coping mechanisms:

Mindful eating practices

Mindful eating practices can help you become more aware of your eating habits and make healthier choices. This includes:

• eating slowly to give your body time to recognize fullness cues
• distraction free environments so you can savor the flavors and textures of your food
• honoring your hunger over an eating schedule
• practice body respect

Mindful eating can also help you become more aware of emotional triggers and develop healthier coping mechanisms.

Building a support system

Building a support system of friends, family, coaches or a therapist can also help people break the cycle of stress eating. Talk to someone about your emotional stressors. Ask for support and accountability.

Exercise and stress reduction techniques

Regular exercise and stress reduction techniques, such as meditation, yoga, or deep breathing, can also help people manage stress and reduce the urge to stress eat. Exercise releases endorphins, which are natural mood lifters, and can help you to feel more energized and focused. Regular exercise also helps increase the quantity and quality of the sleep that you get.

Seeking professional help

If stress eating is a persistent problem, seeking professional help from a therapist, coach or nutritionist may be beneficial. A therapist can help people identify emotional triggers for stress eating and develop healthier coping mechanisms. A coach can help you develop a regular exercise routine. A nutritionist can help people develop healthy eating habits and create a balanced meal plan that meets your nutritional needs.

Finding a stress relief hobby

Start a feel good hobby that you can turn to instead. Listening to music. Reading. Painting. Writing. Alternatively, you can find a hobby that brings on that adrenaline rush and resulting dopamine reward. Kickboxing. Rock climbing. Regardless, do something that separates you from the stressful moment, pattern or situation.