Understanding the Causes and Practical Ways to Feel in Control Around Food

Do you ever turn to food during stressful moments? Maybe it’s the bar of chocolate in the cupboard after a tough day at work or the comfort of snacks during a period of worry or anxiety. Stress eating is not a failure or flaw; it’s your body doing what it’s biologically designed to do - There’s nothing wrong with you.

But if food feels out of control in these moments or you feel guilt or shame about your eating, then you deserve to understand why this happens and learn strategies to manage it in a way that feels good for you.

Today, we will explore:

1. The science behind stress eating—what’s really happening in your body.
2. Why some people crave food under stress, while others lose their appetite.
3. Simple ways to feel better around food and stress that truly work for you. 

The Science Behind Stress Eating

Picture this: You’ve had a rough day. Deadlines, meetings, maybe some family chaos on top of it all. Your mind is buzzing, and your body feels tense. All you want is that chocolate bar or bag of chips. Does that sound familiar?

This isn’t just a lack of “willpower” or something to feel guilty about. It’s a direct result of your body’s stress response system—something we all have. Let’s break it down.

When your body perceives stress, it activates the sympathetic nervous system, commonly known as the “fight or flight” response. This system evolved to help our ancestors survive immediate threats, like predators. When activated, your body shifts into high alert:

• Heart rate and blood pressure increase.

• Breathing becomes shallow and quick.

• Blood sugar rises to give you energy.

• Digestion slows to prioritize energy for action.

But here’s the problem: The stresses of modern life—deadlines, financial worries, family responsibilities—aren’t threats you can fight or flee. They linger. And that means your body stays in this heightened state for much longer than it’s designed to.

Over time, this can leave you feeling tense, overwhelmed, and depleted. Your brain starts searching for ways to feel better. And one of the quickest ways to calm this stress response? Food.

Why Food Helps

Eating—especially foods high in carbs or fat—can provide immediate relief by reducing stress hormones like cortisol. Your body feels safer, calmer, even comforted in the moment. And because it works, it’s natural for your brain to turn to this strategy again and again during stressful times.

Here’s why certain foods, like chocolate, chips, or ice cream, are so tempting:

1. They’re easy to digest. During stress, digestion slows down, so high-fiber or heavy foods might feel uncomfortable. Your body instinctively craves quick, energy-dense options.

2. They’re tied to happy memories. Maybe chocolate reminds you of childhoodmor a comforting moment. These foods can carry emotional associations of safety and joy.

3. They boost feel-good hormones. Carbs, in particular, help produce serotonin, which improves mood and makes you feel calmer.

But while food can offer relief in the moment, it often doesn’t address the root cause of your stress. And if stress eating becomes a frequent pattern, it can lead to feelings of guilt, frustration, or physical discomfort over time.

Why Do Some People Eat When Stressed and Others Don’t?

Interestingly, not everyone turns to food during stress. Some people actually lose their appetite. This comes down to a mix of biological differences, past experiences, and learned behaviors.

Here’s what we know:

• Biology plays a role. Appetite cues are often suppressed during stress, but for some people, the emotional pull toward food for comfort can override this.

• Dieting or food rules increase stress eating. If you restrict certain foods or try to control how much you eat, your body is more likely to crave those foods during stressful times.

• Past experiences matter. If food was a source of comfort during childhood or other difficult periods, it’s natural to rely on it as an adult.

It’s also worth noting that people who feel less connected to their emotions or body cues—something called interoception—are more likely to experience stress eating. Building this connection, such as by learning intuitive eating, is one of the keys to overcoming stress-driven eating patterns.

How to Feel Better Around Food During Stress

If you’re ready to break free from the cycle of stress eating, here’s where to start.

1. Reflect on Your Overall Relationship with Food

Ask yourself:

• Am I eating enough throughout the day? Skipping meals or counting calories can amplify cravings during stressful moments.

• Are there foods I avoid or feel guilty about? Restriction often backfires, making you crave those foods more intensely.

• Do I have satisfying and nourishing foods available? Preparing ahead can make it easier to make supportive choices when stress strikes.

2. Understand and Address the Root Causes of Stress

Stress eating often isn’t about the food itself but the emotions or challenges behind it. Take some time to reflect:

• Are there recurring stressors in your life that you can adjust?

• Could professional support help you in navigating these challenges?

Even small changes can have a big impact on how you manage stress.

3. Build Tools to Cope in the Moment

When stress hits, try these strategies to calm your body’s stress response:

• Deep breathing: Slowing your breath and extending your exhales can quickly activate your parasympathetic (rest and digest) system.

• Movement: Gentle activities like stretching, walking, or even dancing can help release built-up tension.

• Connection: Talking to someone you trust can help ground you and bring emotional relief.

Remember, the goal isn’t to eliminate food as a coping tool—it’s to expand your options so food becomes just one of many ways to navigate stress.

A Real-Life Example

One of my clients struggled with stress eating foods she felt guilty about, like chocolates and crisps. Through our work together, she realised that part of her cravings came from intense hunger after limiting herself to a light lunch, and part was an emotional response to stress.

By learning to eat consistently and make peace with the foods she’d been restricting, her stress-eating episodes became far less frequent. This gave her the space to explore other ways of coping with stress, and more headspace outside of food and body worries.

You can experience the same shift with the right tools and support.

Want to Start Feeling Better Around Food Today?

If you’ve tried to “fix” stress eating before without success, you’re not alone. In fact, many common approaches—like avoiding trigger foods—can actually make things worse.

That’s why I’ve created a free video training just for you: “Overcoming Emotional Eating: 5 Ways to Reduce Stress Around Food.”

This training will help you:

• Understand the root causes of your stress eating.

• Discover practical tools to feel calmer and more in control.

• Build a toolkit to navigate stress and food without guilt or shame.

And the best part? It’s completely free. Plus, you’ll get a bonus worksheet to help you apply these strategies in real life.

Click here to download your training now.

Final Thoughts

Stress eating doesn’t have to control you. With the right tools and mindset, you can build a peaceful relationship with food—even during life’s most challenging moments.

If you found this post helpful, share it with someone who might benefit from it. And don’t forget to check out more free resources at foodlifefreedom.com.

You deserve to feel calm and in control, no matter what life throws your way.