We all get stressed, whether it’s the impending deadline for your final paper of the semester, or giving a presentation at work. If you feel the urge to reach for ice cream or potato chips during rough times, you’re not alone. Eating for comfort is a common response to stressful times.

Stress is an unpleasant feeling, but it’s necessary. Without stress, our ancestors would not have survived. And in today’s world, a little stress motivates you to take care of responsibilities and complete projects on time.

But excessive stress is harmful, especially if it causes you to overeat.

Why do we stress-eat?

How to Stop Stress-Eating

Contrary to popular belief, people don’t just eat when they’re sad. They can also eat if they are bored or if they’re happy and in the mood for celebration. This is called emotional eating and we all do it to some extent.

But the reason we find stress-relieving pleasure in deep-fried, greasy foods and desserts is that these foods may trigger feel-good chemicals in our bodies. (Unfortunately, fruits and vegetables don’t do this.)

Emotional eating can also be the result of deeply-embedded habits. If you were awarded ice cream as a kid for being good, you may learn to associate ice cream with happiness.

How do I know if I’m eating emotionally?

How can you tell if you’re genuinely hungry or if it’s driven by emotions? The Nemours Foundation identifies these key characteristics of emotional hunger:

  1. It happens all of a sudden with a sense of urgency.
  2. You crave a very specific food, like pizza or hamburgers.
  3. It’s not easy to stop once you’re full.
  4. You may feel guilty after stress-eating.

In contrast, physical hunger has these aspects:

  1. The feeling of hunger comes on gradually.
  2. Any food can satisfy physical hunger.
  3. It’s easy to stop when you’re full.
  4. You feel content, not guilty, after satisfying physical hunger.

How do I stop myself from eating emotionally?

If you’re prone to finishing an entire pint of ice cream when you’re feeling down, here are a few habits you can try to control emotional eating.

  1. Substitute the eating with another coping mechanism. It may take time to teach your body to find therapeutic relief in other things, but practice makes perfect! So, explore what makes you feel good. Listen to music, read a book, make art, or take a walk. Going out can also physically separate you from temptations in the fridge.
  2. Eat mindfully. When we binge-eat, we often wolf things down. Instead, try to slow down and savor each bite. Focus on your food, not a screen. Being more aware of your eating can help prevent you from over-eating.
  3. Make healthy eating easy. You may reach for the chips when you want to nibble on something because they’re right there, but if you stock yourself up with veggie sticks or grapes instead, you have a healthier alternative. Plan healthy meals and snacks ahead of a potentially stressful time (such as a study session) so you won’t be tempted out of convenience.
  4. Make junk food healthier. Another harm-reduction technique is making typically unhealthy foods more healthy. Use less oil and low-fat alternatives when cooking. Put a little less sugar in your coffee or tea, and substitute processed starches with whole grains.

Do you need professional help?

How to Stop Stress-Eating

As mentioned before, we all over-indulge sometimes. But for some people, such habits can become serious and disabling. If you or someone you love experience the following symptoms, consider getting professional help:

  • Eating to the point of feeling uncomfortable
  • Intentionally vomiting after eating
  • Strong feelings of shame and guilt about your body or eating habits
  • Lack of control over eating

People who exhibit these symptoms may be suffering from anxiety or an eating disorder. Fortunately, these conditions are highly treatable.

For example, psychotherapy can help patients identify and re-frame distorted beliefs about their self-worth and body image. Meanwhile, antidepressant medications like Lexapro® (escitalopram) can fix abnormal levels of chemicals in the brain that may be contributing to the problem. If the price of treatment concerns you, you can offset some of that cost by buying medicine from an international or Canada pharmacy referral system, where you can connect with licensed pharmacies that offer substantially cheaper drugs.

Be kind to yourself.

Finally, go a little easier on yourself. In today’s society, we are constantly bombarded with images of beautiful and high-achieving people. Remember that many images are either unreal or heavily doctored, and remember that social media only gives you a brief glimpse into a person’s life.

You deserve to feel well, so do things that align with your values and interests. Simple things like participating in religious groups, playing sports, and doing something you’re good at can do great wonders for your mental health. And they can be healthy!