Break free from stress eating: Understand the health hazards and effective coping strategies

Stress eating can send your blood sugar on a wild ride, resulting in energy crashes, mood swings, and an unrelenting desire for more unhealthy treats (Image: Canva)

Stress eating, or emotional eating, is a common response to emotional distress or anxiety. While it may provide temporary comfort, it can have negative effects on your health. Instead of relying on food to give succour to your emotional distress, consider exploring healthier coping strategies. Try mindfulness, yoga, exercise, or seek support from family members, friends and professionals, to address the root causes of your emotions. Recognising these patterns is the first step toward regaining control over your eating habits and emotional well-being.

These are some of the health issues caused by stress eating and the effective strategies  to cope with them:

Weight gain

Stress eating is like digging a deeper hole of distress with every bite of high-calorie, sugary, or fatty foods. It's a recipe for piling on unwanted kilos, pushing you closer to the edge of health problems.

How to stop it: Recognise your stress-eating triggers. Consider hitting the uninstall button on those food delivery apps like Zomato or Swiggy to refocus your energy on mindful eating. Plus, stock up on healthier snack alternatives like fruits, nuts, or veggies to keep those cravings at bay.

Gut troubles

Sometimes, in moments of stress, you've given your digestive system a backseat, leading to a chaotic tummy situation – think indigestion, bloating, and discomfort.

How to stop it: Instead of reaching for unhealthy snacks, give your hands a new task. Engage in relaxation techniques like deep breathing or meditation to help manage stress without resorting to food.

Blood sugar rollercoaster

Stress eating can send your blood sugar on a wild ride, resulting in energy crashes, mood swings, and an unrelenting desire for more unhealthy treats.

How to stop it: Even when stress is looming, stay mindful of your food choices. Stock up on healthy options like fruits, veggies, and nuts to snack on. These options provide a blend of complex carbohydrates, protein, and fiber to keep your blood sugar steady.

Increased heart disease risk

Frequent emotional indulgence, especially in unhealthy foods, can  result in increased cholesterol levels and blood pressure, increasing the risks of heart disease.

How to stop it: Set a timer or ask for support, to help you divert your attention toward alternative stress-relief activities. Embrace exercise, explore new hobbies, or engage in social activities to effectively manage emotional distress.

Mental health struggles

Stress eating follows a predictable script, ending in feelings of guilt, shame, and a recurring cycle of stress and overeating. This script can amplify mental health conditions like anxiety and depression.

How to stop it: Seek guidance from a therapist or counsellor to address the emotional aspects of stress and develop healthier coping mechanisms. Break free from the never-ending spiral and regain control over your emotional well-being.