Stress eating due to COVID-19? You’re not alone

Stress eating is something many people struggle with even when things are ‘normal.’ When something like the COVID-19 coronavirus pandemic comes along, it can get even worse. (Image via Shutterstock)

By Julie Fortenberry RDN, jfortenberry@stph.org

Have you ever felt like reaching for the pint of chocolate ice cream after a long day at work? Does being at home during the day have you eating chips and candy? Or even craving pizza when feeling bored or alone?

If you answered “yes” to any of these questions, you might be “stress eating,” or what is often referred to as “emotional eating.”

Stress eating is when someone turns to food in times of psychological distress as a form of comfort rather than in response to hunger. Whether it is stress or a specific emotion, like feeling overwhelmed, we may develop a coping response by eating. In the long run, all emotional eating can cause havoc on your body.

Stress eating is something many people struggle with on a regular basis, when things are "normal."

With the COVID-19 coronavirus pandemic challenging us in different ways each day, it seems to have become a bigger problem, affecting even those who don't typically eat in response to anxiety or other emotions.

Below are a few tips to prevent stress eating or emotional eating:

• Food Journal: The first step is recognizing that you are even doing this behavior. Many times people don’t even realize they have consumed additional calories when they are blinded by a mood. Food journaling can help you identify cravings and unknown eating triggers that cause you to eat. So think about writing down everything you consume -- all of it! Also, write down what you are feeling in that moment. Are you sad, stressed, celebrating? This could help you track down some unwanted habits.
• Have healthy foods available: Set yourself up for success for the times when you could be emotional and weak. Make healthier choices at the grocery store while shopping. This will help by not having items in the home for these possible vulnerable times. If you know you reach for candy when you are stressed, do not bring candy into your home or work space. Instead, stock your surroundings with healthier options.
• Change the habit: If you notice that emotional eating is happening often for you, determine a way to change the habit to something healthier. When you are feeling a certain emotion instead you could draw, go for a walk, get fresh air, or call a friend to chat. Behavior modification is easier said than done, but the longer a bad habits sticks around, the more damage it will cause.
• Address the emotion: Ignoring feelings is not the healthiest way to deal with them. Generally speaking, that does not make them go away but can cause them to come out in different ways (like with eating). Look within and try to pinpoint the situations that are creating the stress and negative emotions in your life. From here, you can help resolve or navigate these feelings in a healthier way.

Of course, stress eating may occur periodically throughout your life. It is natural to feel the need to comfort yourself in response to something threatening. Where it becomes problematic is when it becomes cyclical and difficult to stop the cycle.