Stress and Food: How to Get Rid of the Habit of Eating Emotions

During stress and anxiety, people turn to food as a way to calm down. Chocolates, chips - it seems that this is the only thing that can calm you down. But in fact, this seemingly innocent action can lead to compulsive overeating, when a person cannot control their eating habits.

To stop eating stress, you must first understand the cause of this habit. Food gives us instant gratification, but if we use it too often as a means of calming down, our body will no longer have another way to react to stress.

Therefore, to get rid of compulsive overeating, it is important to learn either to avoid stress, or to deal with it with safer methods for health.

How to cope with symptoms?

It is important to learn to distinguish between physical and emotional hunger. Physical hunger occurs gradually and is accompanied by a feeling of emptiness in the stomach, while emotional hunger can occur suddenly and be associated with stress or negative emotions.

• Focus on mindful eating: pay attention to the taste, texture of food and your feelings of satiety.
• Include a variety of foods in your diet to provide the body with all the necessary nutrients.
• Make a meal plan for the week: prepare healthy meals in advance and store them in an accessible place.
• Try to postpone the snack. If you are drawn to conditional chips, say to yourself: "Yes, but in 10 minutes." Let healthy snacks (fruits or nuts) be in sight, and keep unhealthy food away.
• Get enough sleep, and this will help to avoid overeating during the day. Also drink enough water throughout the day.

Learn to manage your stress

• Do not punish yourself for breakdowns. If you overeat, just admit it and try again. It is important to be patient with yourself and understand that changing habits takes time.
• When the desire to eat stress arises, try to replace it with other activities: engage in creativity (drawing or needlework) to distract yourself. Or find an interesting physical activity for yourself: a walk or dancing will improve your mood and reduce the desire to overeat.
• Do not underestimate tactile sensations: ask a loved one to hug you or pet a pet - this can give a sense of security. In general, communicate more with friends and family, share your experiences with them: openness can reduce feelings of isolation and anxiety.

These simple tips can help you cope only with the symptoms of compulsive overeating. However, for deeper work on the problem, consult a psychologist.