Skip to content
placeholder image
Flawless Bloom Summer Sale Flawless Bloom Summer Sale

How to Stop Stress Eating: Tips to Gain Control

Feeling out of control around food when stressed? Learn why it happens, how to recognize triggers, and proven strategies to help you stop emotional eating for good.

Updated on

Advertiser Disclosure: We independently select all the products. If you click through links we provide, we may earn a commission.

Stop Stress Eating

Many of us struggle with stress eating which proves you are not the only one going through this. It sometimes happens that we feel like eating cookies or chips just for the feeling, even when we are not really hungry.

Maybe you’re curious why eating becomes more appealing when you face stressful situations and most likely you’re eager to learn how you can eat better again. You are completely right to have these emotions and ask these questions.

We will learn about the meaning behind stress eating, see how to tell if it happens to you and find out about steps that can help you feel good about eating again.

What Is Stress Eating?

Stress eating happens when you find yourself turning to food as a source of comfort during tough emotional moments, rather than because your body is genuinely asking for fuel.

It's actually a completely understandable coping strategy — your heart and mind are simply searching for something that feels safe and soothing, and food has probably been that source of comfort for you.

When life feels heavy, your brain can genuinely convince you that you need to eat, even when your body has all the energy it needs.

This is why you might discover yourself reaching for snacks or longing for those rich, sweet foods after a particularly difficult day, even when you've already nourished your body with a satisfying meal.

Stress Eating Symptoms and Signs

Being aware of the stress eating symptoms will help you tackle the problem.

Stress causes the body to release the hormone cortisol. Your body makes cortisol to protect you when you face an emergency. When stress is persistent, too much cortisol may trigger a desire for heavy foods that people eat for comfort.

Keep an eye out for these typical signs of stress eating:

  • Eating even when you are not actually hungry
  • Wishing to eat sugary, fatty or high-calorie foods
  • Often eating fast or without paying attention due to feelings such as anxiety, sadness or boredom
  • Being ashamed or guilty after you eat

Stress eating should not be confused with a stress eating disorder. Everyone has stress eating at times and it’s usually not something to worry about.

If you cannot manage your eating, it makes you feel bad or emotionally upset, this might be an indicator of an eating disorder. Seeking out a mental health professional is a good idea.

Why Do People Stress Eat?

The reason why stress can make us eat differently than normal is because of both physical and emotional changes.

Along with increasing hunger, cortisol makes your body want foods that will provide quick energy. Because food could be scarce sometimes, humans were driven by their “survival mode” to pack on some extra fat for difficult times.

Because food is so readily available today, this system can lead to people eating too much.

Food is comforting to many when they are upset. For some, drinking alcohol can give a short break from overwhelming sensations or give the illusion of being in charge of things when life seems out of control.

For some people, stress eating also happens when they feel bored or lonely.

In short, stress eating isn’t only related to eating food; it’s how the body and mind handle pressures.

“Stress eating is not a failure of willpower—it’s a coping mechanism. The goal isn’t to eliminate it overnight but to replace it gradually with healthier emotional tools.”

Alissa Rumsey, MS, RD, CDN, CSCS, founder of Alissa Rumsey Nutrition and Wellness (New York, USA), author of Unapologetic Eating

Stress Eating vs. Stress Eating Disorder

Everyone occasionally eats during times of stress and this is generally safe. However, using food as a way to forget about your feelings on a regular basis may be an indication of stress eating disorder or emotional eating disorder.

If you keep overeating and feel bad or out of control or if eating too much often harms your social, work or health life, you should look for help. You can ask a healthcare professional for advice on healthier ways to cope.

How to Recognize Your Triggers

The first step to stopping stress eating is identifying what sets it off. Common triggers include:

  • Certain emotions (anxiety, sadness, frustration)
  • Boredom or feeling restless
  • Specific times of day (late nights, after work)
  • Seeing or smelling certain foods

Try keeping a food and mood journal or using a nutrition app to track what you eat and how you feel before and after. Over time, patterns will emerge. Becoming more self-aware helps you intervene before stress leads to overeating.

Advertisement

Ketofuse Advertisement Ketofuse Advertisement
*All individuals are unique. Your results can and will vary.

Practical Tips to Stop Stress Eating

Here’s how to take back control:

1. Check in with yourself before eating

Before reaching for food, pause and ask: Am I hungry, or am I stressed? Is this eating to fuel my body or to soothe my emotions?

2. Maintain a regular meal schedule

Eating balanced meals on a schedule prevents extreme hunger, which can trigger stress eating. When your body is well-fed, cravings decrease.

3. Don’t restrict food too much

Extreme dieting or cutting out entire food groups can backfire and increase stress eating. Allow yourself moderation rather than deprivation.

4. Choose filling, nutritious foods

Focus on foods rich in fiber, protein, and healthy fats. These keep you fuller longer and stabilize blood sugar, reducing cravings.

5. Stay hydrated

Sometimes thirst disguises itself as hunger. Drinking water throughout the day can curb unnecessary snacking.

6. Practice mindful eating

Eat slowly and without distractions. Pay attention to flavors, textures, and how full you feel. This increases awareness and enjoyment while helping you recognize when to stop.

7. Find alternative activities

Replace stress eating with healthier habits like walking, journaling, calling a friend, or practicing relaxation techniques like deep breathing or meditation.

How to Practise Mindful Eating

How to Practise Mindful Eating How to Practise Mindful Eating

Building Healthy Habits for the Long Term

Stopping stress eating isn’t about quick fixes—it’s about building sustainable habits. Focus on overall health, not just what you eat.

  • Develop a routine that supports physical and mental well-being
  • Practice self-compassion and patience with yourself; change takes time
  • Celebrate small wins to stay motivated

The goal is a balanced life where food nourishes your body and comfort comes from healthy coping skills.

When to Seek Professional Help

If stress eating happens often, causes significant distress, or disrupts your daily routine, it’s time to seek professional support.

A therapist or registered dietitian can help you understand and manage the emotional triggers behind your eating habits while creating a personalized plan for healthier coping strategies.

Support groups and counseling services also provide valuable guidance and community. Remember, reaching out for help is a courageous step toward healing, not a sign of failure.

Getting professional assistance can make all the difference in breaking the cycle and reclaiming control over your relationship with food.

Conclusion

Stress eating is common, especially when people deal with challenging events. Understanding how to identify the signs and what leads to addiction is the first thing to do to regain control.

Once you recognize your triggers and follow mindful habits, you will be able to handle stress in a healthier way and consume food differently.

Getting to know yourself and working on patience when it comes to eating will support a better connection with what you eat.

Handling stress eating is a journey, not a problem you can fix in a short period. Little improvements every day eventually create big effects.

Try to be kind to yourself and look for support if something feels difficult. You can take back control, one step at a time.

FAQs

Stress triggers cortisol release, which increases appetite and cravings for comfort foods. Eating can also temporarily relieve emotional discomfort.

It’s a biological and emotional response to stress, aimed at seeking comfort and energy.

Mindful eating—being present, recognizing hunger cues, and eating for nourishment rather than emotional comfort.

Eating in response to emotional or psychological stress rather than physical hunger.

Identify your triggers, practice mindful eating, develop healthy coping strategies, and seek professional help if needed.

Focus on balanced nutrition, avoid extreme restrictions, address emotional triggers, and get support from health professionals.

Our Top Weight Loss Choices

Here are our top picks for the most effective weight loss products currently available in the market, as per our assessment.

Overall Grade: A+

#1. KetoFuse

  • Pros

  • Supports fat-burning through ketosis*
  • May enhance mental clarity and focus*
  • Aids appetite control and energy levels*
  • Backed by a blend of clinically-studied ingredients*
  • Cons

  • Results may vary based on diet adherence
  • Available exclusively online, which may not suit everyone.
  • Requires consistent use for noticeable effects

Rating Breakdown

  • Ingredients star rating 4 9
  • Effectiveness star rating 4 9
  • Safety star rating 4 9
  • Cost star rating 4 9

Overall Rating

Overall Rating4.9
Overall Grade: A

#2. Gundry MD MCT Wellness

  • Pros

  • Quick energy source from medium-chain triglycerides*
  • May support metabolism and weight management*
  • Promotes better gut and cognitive health*
  • Easy to mix into drinks or smoothies*
  • Cons

  • Needs regular use for sustained benefits
  • Flavor or texture might not suit everyone
  • Not a standalone solution for weight loss

Rating Breakdown

  • Ingredients star rating 4 8
  • Effectiveness star rating 4 7
  • Safety star rating 4 7
  • Cost star rating 4 8

Overall Rating

Overall Rating4.8
Overall Grade: A

#3. PhenQ

  • Pros

  • Combines multiple weight loss mechanisms in one*
  • May reduce cravings and boost energy*
  • Supports fat oxidation and thermogenesis*
  • Can complement a low-carb lifestyle*
  • Cons

  • Not suitable for caffeine-sensitive individuals
  • Best results seen with diet and exercise
  • Long-term use should be monitored professionally

Rating Breakdown

  • Ingredients star rating 4 9
  • Effectiveness star rating 4 9
  • Safety star rating 4 9
  • Cost star rating 4 9

Overall Rating

Overall Rating4.8

EXPLORE ALL PRODUCTS

About Flawless Bloom Staff

The Flawless Bloom Staff category features a diverse team of writers, each bringing specialized knowledge in areas such as nutrition, fitness, wellness, and more. Articles in this category benefit from insights provided by multiple experts. All content is peer-reviewed and regularly updated to ensure compliance with our editorial standards.

References

  1. The Association of Emotional Eating with Overweight/Obesity, Depression, Anxiety/Stress, and Dietary Patterns: A Review of the Current Clinical Evidence https://pmc.ncbi.nlm.nih.gov/articles/PMC10005347/
  2. Why stress causes people to overeat - Harvard Health https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat
  3. Tips to Manage Stress Eating | Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/wellness-and-prevention/tips-to-manage-stress-eating

Leave a comment

* Please note, comments need to be approved before they are published.