Ten practical ways to slow down and effectively control stress-induced eating are as follows:
- Take a Break Before Eating
Pause for two minutes whenever you are under stress and feel the urge to eat. Think about it: “Am I really hungry, or am I just feeling overwhelmed, anxious, or bored?”
- First, drink water.
Often, we confuse thirst with hunger. Consume a glass of water and wait 5 to 10 minutes; this may lessen your desire to eat.
- Make a place for mindful eating.
Avoid eating while scrolling or in front of screens. Use a plate, sit down, and concentrate solely on your food. You become more aware of what you eat and how much you eat because of this.
- Keep a Food + Mood Journal
Keep track of the foods you consume and how you feel before and after. Patterns will emerge, helping you recognize emotional triggers.
- Prepare healthy alternatives.
Nuts, fruits, yogurt, and air-popped popcorn are all good options. Keeping a healthy snack on hand can prevent you from reaching for cookies or chips when you’re feeling stressed.
- Meditation or deep breathing exercises
A 5-minute guided meditation or a few deep breaths can calm your nervous system and reduce cravings.
- Engage in a Distraction Activity
Do something else for 10 minutes: walk, call a friend, sketch, clean, or play a quick game—this helps reset your mind.
- Schedule Meal Times
Establish a routine for the day with predetermined meals and snacks. This reduces emotional eating and helps your body control its hunger.
- Keep trigger foods out of your home.
Keep certain snacks out of sight or, even better, don’t buy them if they are your weakness. Out of sight, out of mouth.
- Get Support
Work with a therapist, join a support group, or talk to a friend. Stress-eating is often tied to deeper emotional needs, and having support makes a huge difference.
