How not to binge on stress and stay healthy

When stress takes over, many of us tend to deal with it by resorting to food. This can manifest itself in different ways: some prefer alcohol, others prefer sweets. But what to do so that “eating up stress” does not turn into a bad habit, and how can you properly control your appetite in such moments? Let's understand in detail.

signs of stress

If you begin to feel tired, you are haunted by a feeling of apathy and irritability, often thirsty, but do not want to do anything, most likely, you are experiencing stress. This is not just a bad mood, but serious emotional and physical stress. It can manifest itself in different ways - from passive acceptance of the situation to active avoidance of food and vice versa - to the constant search for “comfort” in caloric food.

why do we eat stress?

There are several reasons why stress makes us crave food. One of them is physiology. Some people, especially women, don't have enough appetite-controlling receptors, which often makes them feel hungry, especially in stressful situations. Often stress can also be related to upbringing: if in childhood a child's crankiness was approached through food, for example, giving sweets to calm them down, this mechanism stays with us for life. As adults, we continue to seek comfort in food, especially when faced with emotional difficulties.

Active and passive responses to stress

Each of us reacts to stress differently. One may go into depression and not eat at all, his appetite disappears but his nervousness increases. Others, on the contrary, begin to “eat” stress, feeling the need for large amounts of food, especially sweet. This can become a habit, and eventually lead to deterioration of health and gaining excess weight.

How do I learn to control my appetite when I'm stressed?

Controlling appetite under stress is difficult, but possible. The main thing is not to use stress as an excuse to eat extra food. If you feel the urge to eat something sweet, before you do, stop. Take a moment when the feeling of hunger isn't really real, but rather emotional. Put off eating for 30 minutes to distract yourself with something else. This could be going for a walk, reading, or taking a relaxing bath. More often than not, after a short time, the urge to eat can go away.

If you can't give up sweets, eat a small portion and enjoy the process rather than eating it all at once to get rid of the stress. The key here is not to overeat and realize that you are in control.

Choosing healthy snacks

To avoid the temptation to eat junk food, always keep healthy snacks on hand. Instead of chocolates or chips, take nuts, fresh fruit or berries with you. They will help satisfy your hunger without harming your figure and body. If you have nothing to snack on and your nerves are on edge, think about what you can entertain yourself with to take your mind off food.

psychological methods to combat stress

Sometimes it's important to deal with emotional distress not through food, but by being aware of your feelings. Keeping a diary can help you understand the causes of stress and track your reactions to it. If stress often triggers the urge to eat, write it down in your diary and try to change the reaction, try to reduce your emotional dependence on food.

Don't harshly berate yourself for “crashing” and overeating during stressful times. Instead, start small - think about how to change your reaction next time. Using these strategies will help you avoid bad habits and learn to control your appetite when you're stressed.