For nearly two decades, I struggled with stress eating. I thought it was about willpower, but really, it was about how my body and mind were responding to stress.

If you’ve ever felt guilty after reaching for food when life gets overwhelming, I want you to know two things:

1. You’re not alone.

2. It’s not your fault.

   
   

In this post, I’ll walk you through three simple but powerful strategies to stop stress eating. These are the exact tools I wish I had known years ago, they would have saved me a lot of pain and self-blame.

And if you prefer to watch, I’ve shared these strategies in more detail on my YouTube video below.

Why We Stress Eat

First, let’s clear up a common myth: stress eating is not just a “bad habit.” It’s a biological response.

When you’re stressed, your body releases cortisol, your main stress hormone. Cortisol’s job is to keep you safe. Back in the day, this was life-saving, if you were running from a predator or about to face famine, cortisol would trigger hunger so your body could store fat for energy.

But here’s the catch: in modern life, we’re not running from lions. Instead, we’re facing chronic, low-grade stress... work deadlines, financial pressures, family demands. That constant drip of cortisol keeps triggering hunger signals, which makes you want to eat all day long. Over time, your brain links food with comfort and safety.

👉 That’s why stress eating feels automatic.

Some people experience the opposite in short bursts of intense stress (thanks to adrenaline, which shuts down hunger temporarily). But for most of us dealing with ongoing stress, cortisol leads to more cravings and overeating.

Strategy 1: Upgrade Your Self-Talk

Stress eating is tough enough, but the guilt and shame we pile on afterward make it even worse. Negative self-talk (“I’m so weak… I failed again…”) actually triggers another stress response, which means… more cortisol. And more cravings.

It’s a vicious cycle.

The first step is learning to speak to yourself like you would to a friend: with kindness, compassion, and understanding.

👉 Instead of “I can’t believe I did that again,” try:

• “It’s okay. I was stressed. This is part of my journey.”

• “I’m learning and practicing. I’ll try again next time.”

  
  

This shift in self-talk helps break the cycle of stress → eating → guilt → more stress.

Strategy 2: Pause and Identify the Feeling

The next time you find yourself reaching for food, stop for a second and ask:

• Am I truly hungry?

• Or am I feeling something else, stress, boredom, loneliness, frustration?

  
  

If it’s stress, ask yourself honestly: Will eating actually help me feel less stressed?

Food might give you temporary relief for a few minutes, but often it leaves you feeling worse afterward.

Instead, experiment with healthier ways to calm your body. For me, journaling works, it helps me think logically and either find a solution or accept the situation. For you, it might be:

• Going for a walk

• Calling a friend

• Dancing around the living room

• Practicing deep breathing

  
  

💡 Tip: Write down your personal “stress relief toolkit” so that in the heat of the moment, you have a list of go-to options.

Strategy 3: Reduce the Harm

Let’s be real: there will be days when you think, “I don’t care, I just want to eat.” And that’s okay.

Instead of aiming for perfection, aim to reduce the harm. Small shifts still move you forward. For example:

• If you usually eat two chocolate bars, have one, and add a handful of nuts or some fruit.

• Swap milk chocolate for dark chocolate.

• Trade crisps for popcorn.

• Replace soda with kombucha or sparkling water.

  
  

Every small upgrade reduces the all-or-nothing mindset and adds nourishment back in.

Progress, Not Perfection

Breaking free from stress eating doesn’t happen overnight. It’s a journey, and if you’ve been stuck in the cycle for years, it takes time to rewire your brain.

But here’s the good news: with consistent practice, it gets easier. I spent 20 years battling stress eating. Once I learned these strategies, the cycle started to lose its power much faster than I expected.

✨ Focus on progress, not perfection. Each step, no matter how small, gets you closer to food freedom.

Stress eating isn’t a weakness. It’s your body doing its best to protect you. When you understand what’s really happening, and when you have strategies to manage it, you can finally break the cycle and feel more in control.

Want Help Overcoming Stress Eating?

Book a free discovery call today to see how we can customise a plan for your unique needs.

For more expert tips on holistic nutrition, weight loss, and wellness, feel free to browse the rest of my blog posts. You’ll find practical advice on gut health, emotional eating, energy-boosting foods, and more.

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