Coping with stress by eating is a characteristic of what is actually known as emotional eating and is an experience that the vast majority of people undergo.
That is not all, though.
This has a direct connection to the activity of stress hormones in your body, including cortisol.
Through a sensitive analysis of this relationship, we can perhaps begin to consider emotional eating in a new, more understandable way and learn to manage it more easily.
Let’s talk about emotional eating, how stress hormones come in, and the way you can have a healthier approach to self-care when life gets difficult.
The Way Stress Hormones Influence Emotional Eating
Whenever you are faced with stress, your body ends up releasing cortisol. It’s the stress hormone.
Cortisol is supposed to help you cope with the pressure and when its level is elevated during a long period, it can stimulate the desire to eat food rich in fats or sugar.
That is why when you find yourself in a stressful situation, you may have an urge to eat something to console yourself even when you are not hungry.
Stress can even interfere with the necessary hormones that assist in controlling appetite like leptin and ghrelin.
It is also due to the hormone changes that your body becomes so distracted about when it is full or when it really needs food.
This is why it can often seem as though you have no self control with food even when you are trying to make healthier choices.
The Cycle of Emotional Eating
Turning to food may be comfortable at the time, but eventually, emotional eating can turn into a habit that is difficult to break.
It usually leaves one with a frustrated or guilty feeling which then complicates the matter of deciding to be healthy or addressing the cause of the stress.
And, in case it is familiar to you, here are the signs to be on the lookout:
- Finding yourself drawn to specific forms of food when you’re emotional—like sweets or salty snacks.
- Eating at times when you're not physically hungry.
- Not being able to actually stop eating once you start.
- Rewarding yourself with food or using food as a distraction tool against emotions.
The ability to recognize these patterns is one of the steps towards building the tools you need to nourish your body in a more balanced way.
What You Can Do to Feel Balanced
Managing emotional eating does not mean completely getting rid of comfort foods.
It is about finding out gradual modifications to make you feel more in control, regardless of what life throws at you.
- Pause and reflect.
Ask yourself what you feel at the moment before you reach out to food.
You can learn to become inquisitive about your own emotions to determine if hunger is psychological or physiological.
- Try to find new ways to care for yourself.
Food cannot be the only solution to handle stress or complicated feelings. See what it might be like to explore other outlets that are nurturing, such as:
- Slowing down and breathing deeply a few times.
- Writing down your thoughts.
- Going outdoors and breathing in some fresh air.
- Exercising and working out.
- Reading.
- Listening to your favorite playlist.
- Watching a comfort film or show.
- Making art.
- Create space for balance.
Learn how to eat in moderation: when the craving comes, have smaller portions of comfort foods that you love.
You don't have to deprive yourself entirely. Balance is being able to indulge in what you love without feeling guilty about it.
- Have a routine.
By having regular, well-balanced meals, you can avoid the peaks and drops in your hunger hormones.
Adding whole foods to your diet will make your body feel complete and stable, and the cravings will not be as significant.
- Make some changes to your environment.
Simple adjustments in the household can go a long way.
For example, have healthier snacks visible and keep the indulgent ones out of sight.
Then it will be easier to make a better choice when the time comes.
- Build mindful rituals.
Making mindfulness part of your everyday routine can help you have an anchoring experience when life gets hectic.
- A light stretch.
- Meditating.
- A warm bath.
- Allowing yourself to relax.
- Show yourself love.
Guilt may be weary. The critical thing to remember is a reaction to stress.
Be kind to yourself.
- Get support from professionals.
Making these changes might feel overwhelming. In that case, seek guidance. It helps to have a load that is sometimes shared.
At Doctorloune, we will walk you through it all and provide you with customized weight management programs to help you regain your sense of balance and power.
Unwinding the Cycle
Stepping away from emotional eating doesn't mean silencing your emotions.
It is making room to reconnect with yourself, learning to interpret the messages your body is giving you, and taking care of it in a manner that feels healthy.
Once you learn to make food a conscious decision and not a response to stress, you will be able to recover the pleasures and balance in your relationship with food.
Get a Healthy Weight Management Plan at Doctorloune
Need support? At Doctorloune, we can assist you through weight-management plans that take into account your specific requirements.
Choose to care for yourself in ways that feel gentle, supportive, and sustainable.
Our weight management and wellness plans can help with:
- Nutrition guidance
- Movement support
- Mental wellness
- Behavioral insights
- Stress management
- Mindful eating
- Sleep and hydration
- Personal planning
- Progress tracking
- Celebrating wins
FAQ
Does emotional eating happen as a reaction to stress?
The truth is, it is a common response to increased cortisol, which may intensify the desire for comfort foods.
So, what is emotional eating?
It is very much related to hormonal and emotional aspects. Mindful patience and healthy behaviors will get you out of the rut.
What is the underlying cause of emotional eating?
It is usually related to stress and unresolved emotions.
What effect do stress and emotion have on the level of hunger hormones?
Stress can affect hormones so that your body finds it challenging to sense hunger and satiety.
How to stop snacking?
Prioritize drinking water, preparing meals, and substituting snacking with relaxing things, such as stretching.
How to have self control with food?
Create balance by practicing mindful eating and savoring food without distraction.
How to stop eating at night?
Set gentle evening routines, such as reading or dimming lights, to signal your body to wind down.
What's an unhealthy habits list linked to emotional eating?
- Skipping regular meals
- Eating from boredom or stress
- Over-relying on sugary or high-fat snacks
- Ignoring hunger or fullness signals
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