We've Entered Stress-Eating Season—Here's What Experts Say You Can Do About It

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The final stretch of the year is filled with consecutive holidays and festivities frequently centered on excessive food consumption. This includes Halloween, Thanksgiving, Hanukkah, Christmas, and New Year's Eve, in addition to social gatherings and corporate events mixed in. Moreover, there's the football season and the tradition of tailgating, which leads to more periods spent in large communal dining areas.

This time of year is often a mix of happiness and tension, and it's well-known for leading to stress eating.

However, what makes the holidays particularly prone to stress eating? Dr. Kari Anderson, who writes about eating disorders and treats them, mentioned two main reasons. First, there are new things to experience and food cues, like customs and gatherings. Then, there's the pressure related to money, giving gifts, and the pressure to either host or go to events. It's a lot to handle all at once, and when the stress gets too high, grabbing an extra piece of pie seems like a comforting choice.

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What Is Stress Eating?

"Stress eating, also known as emotional eating, is the practice of using food to cope with or manage emotions, particularly stress," said Sarah Pelc Graca, certified nutrition coach and personal trainer.Rather than eating out of actual hunger, we turn to food for comfort, as a means of distraction, to avoid tasks, or to ease feelings of anxiety and sorrow.

Emotional eating can happen at any time of the year to deal with our emotions, but the fall and winter months are particularly challenging and often lead to increased emotional eating. But what's the real reason we often turn to food when we're stressed? "In essence, we stress eat because it provides relief," Dr. Anderson clarified.

There's a scientific basis for why eating comfort foods can make us feel better. It's believed to lower the stress hormone cortisol, according to Dr. Anderson. Moreover, the vagus nerve, which connects the gut to the brain, can detect the presence of fat in the stomach while eating, which contributes to feelings of happiness. Additionally, the dopamine reward system plays a role, making us desire specific foods and releasing dopamine upon consumption

These biological processes can turn stress eating into a habit we do all the time. "Stress eating is cyclical, so the more you engage in it, the more you’ll want to do it," Dr. Anderson said. And it's not because you're weak-willed; it's because your body is working against you. "So if you feel trapped in this behavior, you’re not alone," she said.

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Managing Stress Through Food

It's important to first identify signs of the behavior. Here are are some of the signs that Pelc Graca said to look out for:

• Sudden cravings for specific foods
• Eating in response to emotions
• Eating without being physically hungry
• Mindless eating
• Using food as reward or escape

Additionally, it's important to be aware of when stress eating might start to cause issues. Dr. Anderson mentioned that this often happens alone because of feelings of embarrassment. "If your eating habits lead to excessive consumption, purging, or other signs of eating disorders, it's crucial to seek help from a professional who deals with these issues and get a thorough evaluation to find the most suitable support for you," she advised.

So, what steps can you take to manage stress eating?

Pelc Greca advised recognizing what triggers your emotions and distinguishing between true hunger and emotional eating. "Before you start eating, consider if you're actually hungry or if you're eating because you're stressed, bored, or influenced by others," she explained. While eating, it's beneficial to practice being present, which might mean avoiding distractions like smartphones and television. Dedicate time to savor your meals. Healthy strategies for dealing with stress include deep breathing exercises, meditation, and engaging in activities that make you happy.

Dr. Anderson recommended ensuring you get enough rest, spending time outdoors, and increasing your intake of lean proteins and plant-based foods, which can help reduce cravings.

She advises against adopting a strict, either-or strategy to dieting during the festive season, as this can lead to increased tension and result in failure. "After all, eating favorite and traditional foods mindfully—with loved ones as you make memories together—is part of the fabric of our overall health," she said.