Maybe you stock up on ice cream after a difficult day at work or reach for chocolate after a disagreement with your partner. Occasional stress eating (or emotional eating) is normal and nothing to feel guilty about. But if it’s become a pattern, you might be wondering how to stop stress eating so much.
Below, we’ll dive into what stress eating actually is, what causes it, and how to stop overeating when stressed.
Reviewed by Craig Primack, MD, FACP, FAAP, MFOMA
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What is stress eating?
Stress eating is when you compulsively snack, binge eat, or eat unhealthy foods to suppress, soothe, or distract yourself from the negative feelings that come with stress. It’s also known as emotional eating.
If you find yourself turning to food when stressed, anxious, or overwhelmed — but not hungry — you might be stress eating. And we’re not just talking about major stressful events, like losing a job or a loved one. Even day-to-day stress, like deadlines and traffic, can trigger stress eating.
So, if you’re chronically stressed, you may find yourself eating to soothe your emotions on the regular.
Is stress eating a disorder? Not exactly. You might have heard of stress eating disorder, but stress eating isn’t classified as an eating disorder in the same way binge eating disorder or anorexia nervosa is.
It is a form of disordered eating, though, and it can affect your health and well-being if it becomes a habit.
Stress eating can lead to physical health issues like:
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Overweight or obesity
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Diabetes
It can affect your mental health, too, especially if you feel guilty or anxious about stress eating.
It’s easy to trigger a vicious cycle. Stress eating can lead to more stress, which can lead to more stress eating, and so on.
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Why do we stress eat?
Stress eating can be caused by physiological changes in your body. It isn’t simply a lack of self-discipline or self-control.
Stress hormones like cortisol can:
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Increase your appetite
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Increase cravings for high-fat and sugary foods
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Lower self-regulation
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Disrupt your sleep (which can also increase your appetite)
Elevated cortisol levels can leave you reaching for a snack, overeating, or choosing not-so-nutritious foods when you’re feeling frazzled.
That’s not all. Some research theorizes that the more stressed a person is, the more likely their brain will associate food with a sense of reward — especially high-calorie foods.
It’s also possible to get addicted to comfort foods (often high in fat and sugar). This can get you stuck in a stressful eating cycle, as these high-fat, sugar-laden foods may dampen feelings of stress and make you feel good temporarily.
Timing could be a factor, too. You might not stress eat the moment you feel emotions like stress and anxiety but instead find yourself self-soothing with food later on. The time of day can play a role in your appetite and food cravings, with afternoons and evenings being risky periods for overeating.
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How to stop stress eating: 9 tips
You can stop stress eating by:
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Practicing mindful eating
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Choosing healthy snacks
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Eating more nutrient-dense foods
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Examining your eating habits
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Practicing stress-management techniques
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Prioritizing sleep
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Staying hydrated
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Leaning on a support system
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Reaching out to a healthcare provider
Keep scrolling for more details on these tips and coping strategies.
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1. Practice mindful eating
Mindful eating simply means paying attention to what you eat, when you eat, and how you feel while eating.
Jessica Yu, Ph.D., a clinical psychologist and Senior Director of Clinical Excellence and Outcomes at Hims & Hers, suggests doing a quick self-assessment whenever hunger strikes.
Pause and observe your emotions. Are you anxious? Stressed? Did something just happen before you reached for a snack? Tune into your body to check whether you’re physically hungry or if emotions like stress are behind your urge to eat.
According to Dr. Yu, there are key differences between physical hunger and emotional hunger. “Physical hunger tends to come on gradually, whereas emotional hunger tends to come on suddenly,” she explains. “Physical hunger tends to show up in your stomach (e.g., with rumbling noises and even a little discomfort), whereas emotional hunger tends to show up in your mouth and mind (e.g., you may be salivating for a certain kind of food).“
Dr. Yu adds that any food can satiate physical hunger, whereas you might be craving something specific (like junk food) when stress is driving your hunger.
Wait a few minutes to determine your true physical hunger levels. If you notice you’re not physically hungry, take steps to reduce stress that don’t involve food. That could be getting outside, doing some box breathing, or calling a friend.
Mindfulness can also help you identify stress-eating triggers (like sadness or loneliness) so you can work on reducing them where possible. Keeping a food and mood journal might help you spot patterns.
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2. Choose healthy snacks
If you still feel hungry following a meal or after waiting a few minutes to check your true hunger levels — or you really just want to munch on something — opt for a healthy snack.
Ideally, snacks will focus on a balance of protein, fiber, and healthy fats to satisfy hunger and provide essential nutrients. But sometimes, convenience is key, so grabbing something easy like an apple or a cup of Greek yogurt is great, too.
Healthy snacks include:
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Greek yogurt
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A piece of fruit or handful of dried fruit
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A hard-boiled egg
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Air-popped popcorn
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A handful of nuts or seeds
Having these snacks on hand at home can help you choose more nutritious foods, even when stress is at the wheel.
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3. Eat more high-protein, high-fiber, nutrient-dense foods
Managing stress eating doesn’t necessarily mean you need to eat less or stop enjoying your favorite foods — and for many, this isn’t the best approach.
You can still eat your go-tos. But to avoid overeating, try pairing smaller portions of high-fat, high-sugar foods with larger portions of nutrient-dense, high-fiber, high-protein foods.
Go for:
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Lean proteins like chicken, tofu, tempeh, eggs, and fish
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Fiber-rich foods like whole grains, veggies, lentils, and beans
These foods can keep you full and satisfied throughout the day, meaning you might be less likely to turn to food when stress creeps up.
Check out our list of high-protein foods for grocery list inspiration.
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4. Examine your eating habits
Pay attention to your eating habits after a long day of work, while studying for a final, when you’re short on sleep, or following a tense conversation with your partner. Do you eat more during these times or tend to choose not-so-healthy foods?
It might be helpful to prepare snacks in advance. Of course, you don’t always know when stress will arise. But if it’s ongoing, planning your daily snacks with healthy portions and nutritious choices in mind could help you avoid last-minute stress eating.
Beyond snacks, it can help to prepare healthy meals ahead of time. That way, you can get home to a quick, easy, nutritious dinner without the added stress of grocery shopping, cooking, or figuring out what to make.
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5. Try stress-management techniques
Try targeting the root cause of the problem: stress.
To manage your stress levels in healthy ways, you can try:
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Deep-breathing exercises
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Journaling
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Yoga
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Physical activity
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Picking up a relaxing hobby
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Taking a bubble bath
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Spending time with loved ones or pets
Meditation can be especially useful. A 2024 study found that mindfulness meditation training can reduce stress-eating tendencies and food cravings.
If you do one thing today, go for a walk outside. Research shows that nature walks can reduce anxiety levels, perceived stress, and rumination (dwelling on the causes or consequences of negative feelings).
If needed (and if possible), take bigger steps to reduce chronic stress, like getting help with childcare or caretaking, taking time off work, or speaking with a therapist.
For more tips, check out our guide on how to handle stress.
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6. Prioritize sleep
Getting enough sleep can be tricky when you’re stressed — and even when you’re not. Still, as much as you can, try to get seven to nine hours of sleep each night.
To improve your sleep, try:
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Keeping a regular sleep schedule, even on weekends
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Cutting back on caffeine, especially in the afternoons and evenings
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Taking time to unwind before bed, ideally without screens
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Making your bedroom cool, dark, and quiet
Sleep deprivation can increase your appetite and food cravings, particularly for starchy, sweet, and salty foods. So it can be a double whammy when you’re stress eating, too.
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7. stay hydrated
Your body can mistake thirst for hunger, so try to stay on top of your hydration to avoid overeating.
To drink more water, you can:
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Set reminders on your phone
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Carry a reusable water bottle with you on the go
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Have a glass of water before each meal
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Add lemon or cucumber to water to add some flavor
If you’re full and satisfied from nutritious foods and plenty of water, you might find yourself thinking about snacks and second servings less often, even when stressed.
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8. Lean on a support system
One key step in learning how to stop eating when stressed? Finding a good support system to talk about your stress rather than using food as a coping mechanism. Easier said than done — we know.
As well as helping ease your worries, your loved ones may be able to provide accountability if you tell them you’re trying to stop emotional overeating and replace it with healthier activities.
While seeking kindness from others is important, remember to be kind to yourself, too. A 2025 study found that self-compassion and social support can help those struggling with emotional eating.
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9. Reach out to healthcare providers
There are a few different healthcare providers who can help you get stress eating under control. Consider connecting with:
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A therapist or another mental health professional. Therapy can be useful to learn how to manage stress and anxiety. Interventions like cognitive behavioral therapy (CBT) may help you recognize your stress eating patterns and break them.
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A dietitian. A registered dietitian nutritionist can help you take a closer look at your eating habits and create a healthy nutrition plan with mindful food choices.
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A healthcare provider. If stress eating is contributing to excess weight or obesity, a healthcare professional can talk you through ways to lose weight. This may include addressing emotional eating and making other lifestyle adjustments.
For some, weight loss medications, such as injections and oral medications, can help.
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Reduce your appetite
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Curb cravings
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Reduce food noise (constant mental chatter about food)
This makes it easier to stick to nutritious choices and healthy portion sizes.
Considering weight loss medication for help with achieving or maintaining a healthy weight through a holistic approach to wellness? Learn more through the Hers telehealth platform.
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How to stop stress eating: What to do next
Staring into your third bag of chips and wondering, Why am I eating so much?! Stress might be to blame. The good news is that you can learn how to avoid stress eating and soothe your emotions in other ways.
Here’s what to keep in mind:
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Stress eating is a way to cope with or distract yourself from feelings of stress or anxiety. You may feel the urge to eat comfort foods high in calories, sugar, or fat or just overeat in general.
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You can get stuck in a vicious cycle. Frequently eating large portions of high-calorie foods with minimal nutritional value can cause a cycle of stressed overeating and lead to an increased risk of health problems like obesity and diabetes.
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Practice stress-relief techniques. To reduce stress eating, try managing stress in healthy ways with techniques like meditation, journaling, or getting outside for a walk.
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Pay attention to your eating habits. Be mindful of how you feel while eating or when craving certain foods, and reach out to your support system for help.
Talking about what you eat can be uncomfortable. But seeking help when learning how to stop anxiety eating can be a game changer.
Consider getting medical advice from a therapist, your primary healthcare provider, or a dietitian. You can also take our free weight loss assessment to connect with a licensed healthcare provider online and find out if weight loss meds are right for you.
- Related: 6 Signs Your Partner is Making Your Anxiety Worse
- Related: Why Do I Overthink Everything? And How to Stop
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This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
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