Stress eating is a dangerous and often overlooked habit.
I remember my first heartbreak, that day was filled with overwhelming gloom. I was dealing with the sting of rejection and facing a rough day at work.
Adding to the day’s stress, my boss had been far from pleased with a report he asked me to work on, making an already difficult day feel even heavier.
My phone was buzzing constantly with concerned messages from family and friends, their well-meaning words unable to soothe my pain. The emotional whirlwind left me craving something sweet and comforting—a small escape from the turmoil within.
Before I knew it, I began to seek solace in the familiar taste of chin-chin, the spicy kick of suya, and ice cream from my usual spot on my way home. It felt like these were the only things that could make me feel better.
Most of us can relate to stress eating. With the constant pressure from family expectations, economic uncertainties, and societal demands, it is easy to see how one might find temporary comfort in food.
The Science Behind Stress Eating
At the heart of it, stress eating has a lot to do with biology. When we feel stressed, our body goes into a “fight-or-flight” response, a survival mechanism from our ancestors who needed to be on high alert to face dangers in the wild.
In stressful moments, our body releases cortisol, the stress hormone. Cortisol not only triggers feelings of anxiety and alertness, but also increases our craving for “comfort foods”—those high in sugar, fat, and salt.
Think about it: isn’t it at your most stressed that foods and snacks such as puff-puffs, buns, cake, and ice cream start calling your name?
These comfort foods are not random cravings. Eating sugary and fatty foods causes a temporary boost in serotonin, a feel-good hormone in the brain.
For a short while, that spicy meat or bottle of soda makes us feel better. The problem is, the relief does not last, and we often end up feeling even worse—physically and emotionally.
The cycle can become so inbuilt that, before we know it, eating becomes our automatic stress response.
The Emotional Connection: Food as a Coping Mechanism
Growing up in Nigeria, you might remember how food was often a source of comfort or reward. Maybe your mother would make jollof rice when you did well in school, or your grandma would offer boli (roasted plantain) when you were feeling down.
These experiences create positive associations with food in our minds, so as adults when we feel stressed or overwhelmed, our brains remember those childhood comforts.
In the short term, food is an easy fix. It requires little effort compared to solving the actual stressor, and for a moment, it distracts us.
However, repeated reliance on food as an emotional crutch can make it harder to face stress without reaching for a snack, creating an ongoing cycle that might impact our health and self-esteem.
Breaking the Cycle: Tips for Managing Stress Eating
1. Identify Triggers
Start by identifying when and why you tend to reach for food. Are you genuinely hungry, or is it just that a WhatsApp message unnecessarily stressed you out? The more you understand your triggers, the better you can handle them.
2. Pause and Check-In
When the urge hits, take a moment to ask yourself, “Will a snack solve the issue?” You might find that a deep breath or even a glass of water can calm you down.
3. Healthy Swaps
You do not have to deprive yourself, but you can make smarter and healthier choices. For instance, swap cake or chin chin for a handful of nuts or go for fresh fruit instead of sugary snacks.
4. Engage in Alternative Stress Relievers
Walking, journaling, calling or hanging out with friends can help ease stress without the calories.
Final Thoughts
Stress eating is common, especially in a high-stress society like ours. By understanding its roots, we can take steps to break the cycle.
Read also: Healthy Eating: Debunking Common Myths
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