Penelope Ling is an award-winning solution-focused hypnotherapist specializing in phobias. She founded Penelope Ling Hypnotherapy and is the author of the book Driving me crazy – overcome the fear of driving. She regularly contributes to magazines like Happiful and guests on podcasts and BBC local radio.
Stress eating, also known as emotional eating, is the tendency to eat in response to stress rather than hunger. It often leads people to consume high-calorie, sugary, or fatty foods to cope with negative emotions. These habits can develop at an early age due to parents giving treats to a child who is upset. While this may provide temporary relief, it can lead to weight gain, guilt, and even health problems later in life. Understanding the causes of stress eating and developing strategies to control it can help break the cycle. This article explores how sleep, hormones, gut health, and certain foods affect stress eating and offers practical solutions for managing it.
1. The role of sleep, cortisol, and hunger
Sleep deprivation can contribute to stress eating by increasing cortisol levels, a hormone produced by the adrenal glands during stress. High cortisol levels increase appetite, especially for high-calorie foods. Lack of sleep also disrupts the balance of two key hunger-regulating hormones: ghrelin and leptin. Ghrelin, the “hunger hormone,” increases when you’re sleep-deprived, while leptin, the hormone that signals fullness, decreases. This imbalance causes cravings and overeating. A study published in The Journal of Clinical Endocrinology & Metabolism confirmed that sleep restriction elevates cortisol levels and increases appetite, leading to increased food consumption, particularly unhealthy snacks. Those with sleep apnoea are likely to be obese, and the lack of sleep drives the obesity further unless intervention around diet or the use of a CPAP machine is involved.
2. Stress, the gut, and gut flora
Chronic stress affects gut health by altering the balance of the gut microbiota (the community of bacteria in your intestines), leading to digestive issues. The gut and brain communicate through the gut-brain axis, which means stress and stress eating can directly influence your digestive system. Disruption in gut flora can lead to inflammation and reduced production of serotonin, a key neurotransmitter that regulates mood. A study published in Psychoneuroendocrinology highlighted the connection between stress, gut microbiota, and mental health, noting that stress can induce negative changes in the gut, contributing to poor mood and stress-related eating behaviours. Bouts of illness and usage of anti-biotics can also cause these problems as well, so keep in check those negative emotions, you may need to improve your gut biome. A wide range of fibrous foods, less processed food and pre and probiotics can help.
3. The serotonin-carbohydrate craving connection
Serotonin, often called the “feel-good hormone,” is crucial for mood regulation and control of stress eating. During periods of stress, serotonin levels can drop, leading to anxiety or depression. This decrease in serotonin often triggers cravings for carbohydrates, as consuming carbs helps boost serotonin production. However, frequent consumption of sugary or refined carbs can lead to weight gain and increase the risk of obesity. Research published in Obesity Reviews explored the role of serotonin in stress-related carbohydrate cravings and found a strong link between reduced serotonin levels and increased carbohydrate consumption, particularly in people prone to emotional eating. As one client related to me, it would be nice when she felt stressed that she would crave cauliflower, not crisps. In the end, she settled with seeded rye crackers and hummus, which was much better for her digestion than a bag of crisps.
4. Which foods trigger happy moods?
Tryptophan is an essential amino acid needed for the production of serotonin. Eating foods high in tryptophan can help naturally boost serotonin levels, improving mood and reducing stress. Some tryptophan-rich foods include turkey, chicken, eggs, nuts, seeds, and salmon. A study from Nutrients found that tryptophan intake plays a significant role in mood regulation, helping ease symptoms of anxiety and depression. Nuts such as almonds are very good for the gut biome, but keep in check the amount as they are very calorific.
5. Which foods trigger endorphins?
Endorphins are chemicals produced by the brain that reduce pain and increase feelings of pleasure. While endorphins are most commonly associated with exercise, certain foods can also trigger their release. For example, dark chocolate contains compounds that stimulate endorphins, while spicy foods like chili peppers contain capsaicin, which causes the body to release endorphins as a response to the “heat.” A study published in Appetite supports the notion that foods like chocolate and chili peppers can stimulate endorphin production and improve mood. Again, be mindful about amounts. Two squares of dark chocolate are much better for you than a complete bar.
6. Empty or thirsty? Understanding your cravings
Sometimes, what feels like hunger is actually thirst. Dehydration can mimic hunger, leading to unnecessary snacking. When you’re stressed, it’s easy to misinterpret these signals. Drinking water before reaching for a snack can help you determine if you’re truly hungry or just thirsty. Even mild dehydration can trigger cravings and lead to increased food consumption, emphasising the importance of hydration for managing stress-related eating. One client of mine who was bored and lonely could easily go through several bars of chocolate and bags of crisps each evening. After considering that what she was doing was having a detrimental effect on her and her weight, she experimented with drinking water all evening, and she developed much better control and slept better to be properly hydrated.
7. Mindful eating vs. distracted eating
Mindful eating is an effective strategy to control stress eating. It involves paying full attention to the experience of eating, focusing on the flavours, textures, and how your body feels during the meal. This practice helps you recognise when you’re full and prevents overeating. In contrast, distracted eating such as eating while watching TV or working can lead to overconsumption because you’re not paying attention to your hunger cues.
A study published in Appetite found that individuals who practiced mindful eating were more likely to maintain a healthy weight and less likely to engage in emotional eating.
8. Things you can do to control stress eating
There are several effective techniques to manage and control stress eating:
Recognise your triggers: Understanding the situations, emotions, or thoughts that lead to stress eating is the first step in breaking the cycle. Keeping a food and mood journal can help you identify these triggers.
Develop healthy coping mechanisms: Instead of reaching for food, try alternative ways to cope with stress, such as physical activity, meditation, deep breathing exercises, or talking to someone you trust.
Practice mindful eating: Pay close attention to what you eat, how much you eat, and why you’re eating. This helps prevent mindless snacking.
Plan healthy meals and snacks: Keeping healthy, nutritious options on hand can help you avoid unhealthy choices when you’re stressed.
Portion control: Even if you choose to indulge, practice moderation to prevent overeating. Many of my clients have successfully kept alternative, healthier snacks in small containers where they would originally have sweets, biscuits, cookies, and bags of crisps.
Hypnotherapy: Using hypnotherapy helps place you in the logical part of the brain, which has control. Instead of automatically falling into bad habits, it helps create long-term strategies to deal with the stresses that usually trigger emotional eating.
9. The power of consistency
Consistency is key to overcoming stress eating. Building healthy habits like getting enough sleep, staying hydrated, exercising, eating a balanced diet, and practicing mindful eating can help regulate hormones and reduce the likelihood of stress-induced cravings. While occasional emotional eating is normal, making mindfulness a regular part of your routine can significantly reduce its frequency.
By understanding the connections between stress, sleep, hormones, and food choices, and by incorporating mindful eating practices, you can gain better control over stress eating and make healthier decisions for your mind and body. If you would like to learn more about how you can cultivate positive habits for change in your life, then visit my website for a consultation.
Penelope Ling, Solution-focused Hypnotherapist
Penelope Ling, BA, is a solution-focused hypnotherapist and author. She became a specialist in phobias, having many as a child and a fear of driving as an adult, which left her unable to drive for 13 years. Having conquered those fears during training, the decision to help others overcome their limitations was simple. She helps her clients overcome their fears and phobias, achieving a more fulfilling, anxiety-free life.
