Stress Eating: The Good, The Bad, and the "Oh, No You Didn't!"

Stress Eating: The Good, The Bad, and the “Oh, No You Didn’t!”

We’ve all been there before. Staring at the bottom of an empty ice cream carton, dumping a plate of tiny bones leftover from a whole Rotisserie chicken into the trashcan, licking the batter out of a mixing bowl after we’ve already baked the brownies…and eaten the entire pan. We know in our heads that it’s wrong, but in the moment it feels so very right.

Stress eating, otherwise known as emotional eating. We all succumb to it from time to time. Just every once in a while. Maybe every few days or so. Well, perhaps almost every day. Okay, I need my fix and I need it now.

Stop. Collaborate. And Listen. 

What are we doing to ourselves? How did we let it go this far? How can we get out of this seemingly never-ending cycle of stuffing our faces? How do we learn to curb the appetite that is never quite satisfied?

Stress eating (or emotional eating) is actually very common amongst caregivers. It’s not rocket science. We are tired, exhausted, and emotionally and physically drained. Our hearts and minds are not healthy because we haven’t taken the time to really take care of ourselves…in a looong time. We rely on those goodies, those tangy, salty and sweet morsels to provide that false sense of security. We “treat ourselves” with all the wrong kinds of food…or by eating too much food, with the hopes that it will squash the anxiety, the anger, the sadness…and all the other negative thoughts that bring us down.

The big question is…what fuels this desire to eat? Are you, in fact, an emotional eater? Take a quick look at the questions below, and place a mental check mark beside those that you feel most apply to your situation.

• Do you eat more when you’re feeling stressed?
• Do you eat when you’re not hungry or when you’re full?
• Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?
• Do you reward yourself with food?
• Do you regularly eat until you’ve stuffed yourself?
• Does food make you feel safe? Do you feel like food is a friend?
• Do you feel powerless or out of control around food?

Who doesn’t like to eat? I mean, personally, I LOVE to eat. Food is an integral part of my family’s life…we just migrate towards food. We can’t help it. It’s part of who we are, and I love it; however, I know just how easily I can let it get out of hand when I’m stressed or feeling overwhelmed. That jar of peanut butter starts calling my name, along with the bag of chocolate chips. They whisper sweet nothings into my ear. How on earth can you ignore something that good? Knowing the differences between emotional hunger and physical hunger can help you say “nay” to that seductive calling. Now, let’s take a look at some of those differences.

Emotional hunger vs. Physical hunger
Emotional hunger comes on suddenly.	Physical hunger comes on gradually.
Emotional hunger feels like it needs to be satisfied instantly.	Physical hunger can wait.
Emotional hunger craves specific comfort foods.	Physical hunger is open to options–lots of things sound good.
Emotional hunger isn't satisfied with a full stomach.	Physical hunger stops when you're full.
Emotional eating triggers feelings of guilt, powerlessness, and shame.	Eating to satisfy physical hunger doesn't make you feel bad about yourself.

Does any of that sound familiar? I’ll be the first to admit that it called me out pretty bad. Of course, I pouted for a minute or two; then, I realized that maybe…just maybe…I needed to make some changes.  Sigh. Don’t you hate it when you’re not right?

Now that you have a better idea of what may be fueling your desire to eat that third bowl of cheese dip with your family-sized bag of Fritos (it’s a great combination), what are you going to do about curbing those cravings? More than likely you’re already feeling a little yucky on the inside and out. You need to be able to love you for who you are…but yours emotions are winning the battle. Set a goal today to get back on the right track, both emotionally and physically, by following these four useful tips. And yes, I actually tried each one myself. 

Four Tips to Stop Emotional Eating

Tip 1: Identify your triggers. What’s going on in your head or in your heart? Did someone say something upsetting to you? Are your children driving you nuts? Do you feel inadequate or overwhelmed?

Tip 2: Find other ways to feed your feelings. Whip out that book you’ve been meaning to read. Write down what you’re feeling in a journal. Plant an herb garden.

Tip 3: Pause when cravings hit. When you feel that bag of Doritos calling your name, stop in front of the pantry and think about how it’s going to affect your overall health. Is it worth it?

Tip 4: Support yourself with healthy lifestyle habits. Find a walking partner. Get out of the house with the kids and the spouse for a fun family day. Throw a ball for your dog. Start exchanging that craving with a physical activity.

Bottom line is….we all have our little vices and weaknesses. And that’s okay. We should have those guilty pleasures, those little perks to get us through our most stressful days. For me, I noticed that after giving birth to my daughter, my pregnancy cravings were still in full swing. Thinking I deserved to treat myself for dealing with the stress, the sleepless nights, and trying to be a good wife to my veteran husband, I gave in to those cravings. Low and behold, the reality check finally slapped me in the face when I realized that I was allowing my stress, my fears of being a new mom, and the guilt of going back to work affect my eating habits. And it was showing in our family pics. Talk about feeling awkward.

You deserve to feel great! So kick those negative thoughts and feelings to the curb…and that carton of chocolate chip cookie dough. Okay, maybe not the whole carton but at least get rid of the “big spoon”. You know which one talking about ;0