Have you ever found yourself reaching for a bag of chips or a pint of ice cream after a stressful day? If so, you’re not alone. Many people turn to food as a way to cope with stress, but this habit can be detrimental to both physical and mental health. Eating disorders and obesity are just a few of the potential consequences of stress eating. Seeking help from an eating disorder treatment program can help break the cycle of stress eating and improve overall well-being.
What Is Emotional Eating?
Emotional eating is consuming food to regulate one’s emotions rather than satisfy physical hunger. This type of eating is often triggered by negative emotions, such as stress, anxiety, or sadness. Emotional eaters may turn to food to distract themselves from their problems or temporarily feel better. Fortunately, there are ways to break the cycle of stress eating and regain control over your eating habits.
In an outpatient eating disorder treatment program, you can learn helpful tools and techniques to manage your emotions without turning to food. Utilizing the resources and tools of this type of treatment will allow you to develop a healthy relationship with food and nourish your body in a way that supports your mental and physical health.
Stress Eating Symptoms
Stress eating is a specific type of emotional eating that is triggered by stress. Common symptoms of stress eating include:
- Reaching for high-calorie
- High-fat foods
- Eating quickly
- Feeling out of control around food
- People who stress eat may also feel guilty or ashamed after bingeing on food
If you or a loved one is showing symptoms of stress eating, it’s important to seek help from a professional at an outpatient or residential eating disorder treatment center.
What Causes Stress Eating?
Stress eating can be caused by a variety of factors, including hormonal changes, lack of sleep, and chronic stress. When the body is under stress, it releases the hormone cortisol, which can increase appetite and cravings for high-calorie, high-fat foods. Lack of sleep can also disrupt hormones that regulate appetite, leading to increased cravings for junk food. Chronic stress can also lead to feelings of overwhelm and helplessness, which can trigger emotional eating behaviors.
Stress Eating Effects
Stress eating can have several negative effects on physical and mental health. Overeating can lead to weight gain and increase the risk of chronic health conditions, such as heart disease and diabetes. Bingeing on junk food can also cause blood sugar spikes and crashes, which can lead to mood swings and fatigue. Mentally, stress eating can lead to feelings of guilt, shame, and decreased self-esteem.
4 Ways to Break the Cycle of Stress Eating
Identify Triggers
The first step in breaking the stress eating cycle is identifying triggers. Keep a weekly food diary and track when and why you’re reaching for food. Are you hungry or stressed? You can find healthier ways to cope with stress by identifying triggers, such as meditation or exercise.
Practice Mindful Eating
Mindful eating involves being present and aware during meals. This means avoiding distractions, such as television or social media, and focusing on the experience of eating. Pay attention to the flavors, textures, and smells of your food. This can help you feel more satisfied and prevent overeating.
Find Alternative Coping Mechanisms
Instead of turning to food when stressed, find alternative coping mechanisms that work for you. This could be anything from deep breathing exercises to taking a walk outside. Experiment with different strategies until you find what works best for you.
Create a Support System
Breaking the cycle of stress eating can be challenging, so it’s important to have a support system in place. This could be a friend or family member who understands your struggles or a therapist who can provide professional guidance. Having someone to talk to can help you stay accountable and motivated.
Get Help and Resources for Stress Eating
Stress eating is a common habit that can be detrimental to both physical and mental health. By identifying triggers, practicing mindful eating, finding alternative coping mechanisms, and creating a support system, you can break the cycle of stress eating and create healthier habits. Change takes time and effort, but the benefits are worth it in the long run.
