A big presentation, or a couple of back-to-back exams is enough to make anyone reach out for a generous slice of cake, or go in for another bag of chips. This binge takes a toll on one’s skin – thanks to that extra grease and sugar and you will also exceed your ideal weight if you keep eating like this. If you’re guilty of doing this, you’re most probably stress eating. Looking to kick this habit to the curb? Experts told us how to do it.
What exactly is stress eating?
“We often notice that people stress eat because they associate eating with elevating their mood or emotions. People also feel a familiarity and more in control of their feelings, emotions or mood when they eat,” says Integrative Wellness Coach Janvi Chitalia.
She adds, “As a general response, in times of stress the body and the mind is always trying to find a way to calm itself. For most people food often seems to be a way that people make themselves feel better instantly. The serotonin that is produced while eating the food that you like makes a difference to the way that one feels. There is also an interesting theory about how primary food i.e your relationships, work, spirituality and physical activity; when either of them are imbalanced it creates a need to give into indulgence of secondary food i.e the food we eat. The best way to deal with stress eating is to firstly recognise where the craving is coming from and to check with yourself if you really need the food that you crave to eat.”
Nutritionist Karishma Chawla adds, “Another reason why we eat during stress periods is finding a comfort ground to feel safe and adhering a nostalgic state. But the minute we get these points clear in our heads: we no longer depend on the external factor like high sugary foods to relieve stress but rather adopt the right eating and stress management techniques like yoga, exercise or simply being in nature to boosts our mood into positivity and strengthens our ability to manage or cope up with stress!”
How to stop stress eating
Janvi has the solution, she suggests the following:
These are the 5 questions that you must ask yourself at that crucial moment before you start eating:
- Do you really want to eat something right now?
- Is this psychological or physiological hunger?
- Is it only going to help you feel better if you order in food?
- Are you eating out of habit as you do when you’re stressed or does your body needs it this time?
- Do you need to order a burger to feel better or would you feel better even with ordering a salad?
When one feels the need to stress eat, it is important to pause for a few moments, take a deep breath and drink water. It is important to be asking yourself these questions from a space of being present, calm and aware. Do that instead of taking a decision in the moment of anxiety, being hyper or emotionally overwhelmed
Other alternatives
- Distract your mind
- Talk to someone who can help you calm down
- Choose a form of physical activity like going for a run or listening to music to help you calm down.
