| | | In this newsletter, we tend to focus on how food provides us with nutrients. But food plays another equally important role: It gives us comfort and pleasure. Eating food to feel good is natural! It's not something we should feel guilty or bad about doing. At the same time, depending on food to ease stress can have unwanted effects on our health, especially if that food lacks nutritional value. | | Stress-eating is common and — thanks to complicated and powerful brain chemistry — can be difficult to overcome. Remember: What you eat doesn't make you a good or bad person. Making healthy changes is possible, and the first step is being gentle with yourself. Below, Mohini Bhakta, a registered dietitian, gives us specific tips for how to get started. | | | | | | | You got this!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 11, 2025 • 4 min read | | | |  | | | | Q: | How can I better manage stress-eating? | | | A: | Fun fact: Hunger is a natural response to stressful situations. When we're stressed, our bodies produce the hormone cortisol, which can increase our appetite, especially for sugary, salty, or fatty foods. And as anyone who has bought a pastry on a bad day knows well, eating can provide comfort when life feels hard or overwhelming.
First, it's important to identify when you're eating out of stress rather than hunger. So when a craving comes on again, take a second to assess whether you notice any of the physical signs of hunger, like feelings of an empty stomach, growling noises, or tiredness. If you don't notice any of these, then look for signs of stress, such as fatigue, brain fog, headaches, and digestive issues.
Once you determine that this is a stress craving rather than a hunger craving, the hard part begins. For in-the-moment strategies, I suggest one of the following: - Set a timer for 3 to 5 minutes: This is the length of time that cravings tend to last. To see if the craving subsides on its own, resist the urge to eat until your timer goes off.
- Distract yourself with a different activity: Go for a jog, call a friend, put on a funny show — anything to help lower your cortisol.
- Eat a nutrient-dense snack: Try pairing a protein with fiber, such as peanut butter and apple slices, Greek yogurt with berries, or hummus and veggies. This pairing can help you feel full for longer.
Another solution? Reduce the stress that's at the root of your cravings. This is a lifelong battle for most of us, and we won't always feel like we're winning. But cutting down on stress is one of the most beneficial things we can do for all aspects of our health.
Another important piece of the puzzle is making sure to eat balanced, filling meals throughout the day. (Think: Mostly unprocessed or lightly processed foods that contain lots of fiber, protein, and healthy fats.) Having the nutrients your body needs to function properly can help it better manage stress. In that way, your diet can actually help protect you from the effects of stress.
Lastly, remember that professional help is an option! Consider reaching out to a counselor, therapist, or dietitian who specializes in eating behaviors for more hands-on support during your journey. | | | | | Mohini Bhakta, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Short and stout | | | | |  | | Hario ChaCha Kyusu "Maru" Tea Pot | | I find tea to be an easy stress reliever. Sure, it's not going to "fix" intense stress, but there's something about going through the motions of making a pot of tea that calms my nerves. Plus, many types contain stress-relieving properties, including passionflower, chamomile, and lavender. I love this simple and elegant teapot, in particular, because you can watch the tea brew through the glass. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🔥 Does coffee cause ulcerative colitis flare-ups? Heads-up: The research is mixed on this issue. | | ❎ 16 foods to avoid on the keto diet. If you're looking to begin or maintain ketosis, consider limiting these foods. | | 🌿 Can herbs and natural remedies help with bipolar disorder symptoms? Plus, why you should use caution when trying these remedies. | | ☕ Is it safe to drink caffeine with cold medication? The answer may surprise you. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | self-love.️ | | | | |
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