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The Ins and Outs of Stress Eating

We all have different stressors and different ways we cope with them. By listening to our body, we can determine if we are really hungry, or if we are feeling other emotions that are making us want to eat.

Individual with hand on her head in stress looking at a computer
Monday, June 27, 2022

Feeling stressed?

We all have different stressors and different ways we cope with them. Eating is one of the most common ways we cope and deal with stress. It can provide comfort, satisfaction, and pleasure. However, if you aren't careful, it can lead to overeating and unwanted weight gain which can cause even more stress! By listening to our body, we can determine if we are really hungry, or if we are feeling other emotions that are making us want to eat.

What are symptoms of hunger?

  • Rumbling or growling of the stomach
  • Dizziness or light-headedness
  • Headache
  • Irritability
  • Nausea
  • Lack of concentration and energy
  • Stomach pains
  • Shakiness or weakness

If you feel any of these symptoms, your body is telling you it needs food for fuel. If you do not feel these symptoms and you want a snack, eat one! (While keeping healthy choices in mind.)

The word hunger spelled out with cookies

Signs of fullness when eating

  • Feeling of hunger is no longer present
  • Stomach discomfort
  • Uncomfortably full stomach
  • Sluggish 

As you are eating, remember the signs of fullness to prevent overeating. Generally, it usually takes about 20 minutes to feel full. By taking your time and giving yourself breaks while eating, you can better listen to your body when it is starting to feel full.

Healthy Substitutions for Snacks
Common Snacks Healthful Alternatives
Potato Chips Air-popped popcorn, mixed nuts, veggie strips
Ice Cream Low-fat yogurt, smoothies
Candy Fresh or dried fruit
Crackers Whole grain crackers

Person holding up an apple and a donut

Other Ways to Manage Stress

Exercise

Running, walking, lifting weights, and yoga are all great ways to exercise while reducing stress. Pick something you enjoy!

Enjoy the outdoors

Getting some natural sunshine can be a big mood booster.

Relax

Set aside 15 minutes a day to enjoy some peace and quiet by yourself. This time can be used to meditate, unwind, or reflect.

Write in a journal

Sometimes it feels better to get some things off your mind.

Find a hobby you enjoy