Recent studies have revealed that many cases of obesity are in fact linked to stress eating; a pattern where people eat food as a means to cope with difficult situations. Stress eating is a common psychological behaviour that affects many people. Feeling a compulsion to eat a bar of chocolate after a hard day’s work or resorting to junk food when you’re feeling low or bored are both examples of how stress eating manifests.
Stress eating triggers to avoid
There are many triggers that lead to emotional eating, but the most common ones are:
Boredom: Many people are used to living an active lifestyle or having constant stimulation, so when they have nothing exciting to do or their attention isn’t engaged in a meaningful way, they often turn to food as a stimulant.
Habits: Childhood memories or nostalgia are the main driving forces here. For example, you might associate good behaviour with a treat such as ice cream, which means that every time you achieve something in your life, you’ll prefer to reward yourself with a food-based treat.
Fatigue: Food is used by many as a means of escaping low moods and fatigue. That’s why many reach for a sugary and/or fatty snack for a quick energy burst, especially after long hours of work.
Social influences: As humans are social animals, we like to replicate others’ behaviour in order to feel accepted. That’s why it’s easy to overeat in the company of your family or friends if they too are indulging in unhealthy foods after a hard day at work or after a night out.
Coping strategies for stress eating
If stress or emotional eating is a problem for you, you may find that arming yourself with coping strategies will ensure you make healthier decisions to better manage your weight. First, keep a food journal to help you identify what and when you eat due to your emotional state or social environment instead of physical hunger. Tracking your eating behaviour will also provide insight into your eating habits so that you can make the necessary changes.
The behaviour to record in your journal can include:
• Hunger level patterns
• What you eat when you feel angry or bored, as well as the thoughts/self-beliefs that accompany this
• What tasks that are unpleasant or tedious cause you to overeat
Next, brainstorm ideas to help you to counteract the triggers. These may include:
• Starting a new hobby or activity, such as reading or switching tasks, to prevent eating when you’re bored
• Finding a way to refocus your attention when distracted at work, such as mindful breathing exercises
• Eliminating overall stress through meditation, yoga or walking
• Talking to loved ones when faced with negative feelings
As a health psychologist, I can also help you to break the cycle by helping you to assess how your mood affects your eating habits in order to cultivate a positive health behaviour change to manage and reduce your weight.
