We've Entered Stress-Eating Season—Here's What Experts Say You Can Do About It
The last few months of the year are busy with back-to-back holidays and celebrations that often revolve around copious amounts of food. There's Halloween, Thanksgiving, Hanukkah, Christmas, and New Year's, along with get-togethers and office parties sprinkled in. Then there's football season and tailgating, which means more time sitting around giant plates of food.
For many of us, this time year is simultaneously full of joy and stress, and it famously makes us susceptible to stress eating.
But why do the holidays specifically always seem to cause stress eating? Dr. Kari Anderson, author and eating-disorder therapist, said that there are two reasons. First, there are new stimuli and food triggers, including traditions and parties. Then there's stress surrounding finances, gift-giving, and the expectations of hosting or attending events. It's a lot all at once, and when the anxiety builds, an extra slice of pie just seems like a good idea.
What Is Stress Eating?
"Stress eating, also known as emotional eating, is the practice of using food to cope with or manage emotions, particularly stress," said Sarah Pelc Graca, certified nutrition coach and personal trainer. Instead of eating to address hunger, we stress eat for comfort, distraction, procrastination, or to relieve anxiety and sadness.
While stress eating can occur any time of the year to cope with emotions, the fall and winter can be especially stressful and often make us more susceptible to emotional eating. But why exactly do we often reach for food when we're stressed? "In short, we stress eat because it works," said Dr. Anderson.
There are scientific reasons why stress eating comfort foods makes us feel better. It's thought to decrease the stress hormone cortisol, Dr. Anderson said. Plus, the vagus nerve, which runs from the gut to the brain, can sense the fat in the gut when we eat, which makes us feel happier. Additionally, there's the dopamine reward system, which makes us crave certain foods and releases dopamine when we eat them.
These biological processes can turn stress eating into a habit we do all the time. "Stress eating is cyclical, so the more you engage in it, the more you’ll want to do it," Dr. Anderson said. And it's not because you're weak-willed; it's because your body is working against you. "So if you feel trapped in this behavior, you’re not alone," she said.
How To Cope With Stress Eating
It's important to first identify signs of the behavior. Here are are some of the signs that Pelc Graca said to look out for:
Sudden cravings for specific foods
Eating in response to emotions
Eating without being physically hungry
Mindless eating
Using food as reward or escape
Also, try to recognize when stress-eating can become problematic. Dr. Anderson said that this often occurs in isolation due to shame. "If the behavior results in binging, purging, or other eating disorder symptoms, reach out to a professional specializing in these disorders and get an assessment to determine the best support for you," she said.
So, how can you cope with stress eating?
Pelc Greca said to identify emotional triggers and the difference between hunger and emotions. "Before eating, ask yourself if you're truly hungry or if you’re eating due to stress, boredom, or social pressure," she said. And when you are eating, try to practice mindfulness, which can include limiting distractions like phones and TV. Take the time to enjoy your food. Healthy ways to manage stress include deep breathing, meditation, and making time to do a hobby that brings you joy.
Dr. Anderson suggest getting adequate sleep, spending time outside, and eating more lean proteins and whole plant foods, which can curb cravings.
She doesn't recommend taking an all-or-nothing approach to eating during the holidays, which can actually create more stress and backfire. "After all, eating favorite and traditional foods mindfully—with loved ones as you make memories together—is part of the fabric of our overall health," she said.
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