When you’re stressed, eating might seem like an easy way to soothe your emotions—whether you’re feeling bored, lonely, depressed, or anxious. The problem is that stress eating is hard to stop and often leads to overeating. And if you’re trying to maintain a healthy weight, stress eating can make that goal even harder to reach.
Stress triggers the release of the hormone cortisol, and eating does make you feel better—at least temporarily. Food can bring the same kind of comfort and reward as certain drugs, and even the act of chewing can serve as a distraction from whatever’s bothering you.
But eating to cope with emotions—not hunger—isn’t a long-term solution. Whether you’re living with an anxiety disorder or just navigating a high-stress life, there are a few simple tools that can help you keep emotional eating in check.
Aim for Balance
When people are under pressure, they don’t usually crave carrots and broccoli—they reach for high-sugar, high-fat comfort foods. You’re far less likely to binge on something like grilled chicken breast.
Sweet and fatty foods can dull emotional discomfort, but they also spike your blood sugar, only to crash you right back down again. That crash can leave you feeling even more hungry—and right back in the cycle of stress and overeating.
Instead of reaching for cookies or chips, aim for a combination of protein and fiber, which digest more slowly and help stabilize blood sugar over time. For example, berries or melon can satisfy your carb cravings without triggering a binge. Pair them with a protein source like hard-boiled eggs, low-fat Greek yogurt, or cottage cheese for longer-lasting satisfaction.
Eat Regularly
Whether or not you’re feeling anxious, going long stretches without eating increases your chances of overeating later.
If you’ve had a long, stressful day and you’re starving, you’re much more likely to lose control around food. It’s a perfect storm.
Instead of skipping meals, aim to eat a balanced meal or snack every 3–4 hours. Keeping a steady eating pattern helps prevent extreme hunger, which reduces the urge to stress eat. The goal is to stay satisfied—so you’re not turning to food for emotional relief.
Practice Mindful Eating
Mindfulness practices like daily meditation (even just 45 minutes a week) and mindful eating can help you tune into your body and emotions—so you’re less likely to eat out of stress or anxiety. Here are a few simple ways to bring more awareness to your meals:
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Eat slowly and intentionally
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Take a few deep breaths before your first bite
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Put your fork or spoon down between bites
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Pause to check in with your stress levels before eating
Create a Supportive Eating Environment
This means eating away from distractions like your phone or TV, and instead choosing to sit down at a regular dining space, like your kitchen table.
You can also make your environment less tempting by:
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Putting away food after serving to reduce second helpings
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Keeping snacks out of sight (and out of reach)
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Avoiding open snack containers—because when we’re in that anxious-eating state, we’ll grab a handful just walking by
If you’ve got an open bag of chips or cookies on the counter, it’s all too easy to reach for them without thinking—especially if you’re feeling on edge.
Final Thoughts
Stress eating is real—and in the moment, it might even feel like it helps. But in the long run, it’s not the most effective way to deal with anxiety. Thankfully, there are plenty of ways to reduce emotional eating, from how you store your food to which route you take home after work to building new tools for handling anxious thoughts.
If stress eating is something you’re struggling with, consider talking to your healthcare provider or a mental health professional for extra support and tailored strategies.