Even people with excellent willpower often notice that when life gets busy, healthy eating becomes extra challenging. Stress sabotages healthy eating in ways that enhance food cravings and reduce portion control. This is why a stressful workday, or an emotionally heavy conversation can make overeating feel almost automatic.
A small proportion of individuals eat less when they feel stressed, but about 42% of individuals are “stress overeaters.” In the short-term, stress often suppresses appetite, but many experience long-lasting periods of stress. Chronic stress tells the body to conserve energy, to go after energy-rich resources. This is largely driven by cortisol, which can increase cravings for calorie-dense, palatable foods.
Think of chronic stress as a signal to the brain that the world is dangerous and threatening. In response, the body desires experiences that offer an escape from feeling overwhelmed. When we reach for something delicious, it temporarily delivers on this desire. After all, they are called “comfort foods” for a reason!
The stressed brain also becomes more sensitive to high-calorie food cues. Smelling something delicious or seeing a food ad can create an amplified response, making it harder to resist foods high in carbohydrates (starches / sugars) and saturated fats. This helps explain why chronic stress promotes eating patterns that feel more compulsive than conscious.
Yes, we eat for nutrition. But food also has an emotional function; it connects us to our past, our culture, and often to our loved ones. Studies in individuals who are emotional eaters reveal that the tastiness of food promotes their feelings of emotional comfort and can even boost their mood temporarily. This is why comforting foods can feel so satisfying in the moment, even when hunger is not the driving force.
For many people, eating is a deeply learned response to negative emotions. Stress, sadness, and even boredom can all increase the drive to eat, not necessarily for energy but to feed our feelings. In this way, stress sabotages healthy eating choices. Recognizing these patterns in regulating your own emotions is the first step toward adjusting them.
In addition to making us seek out tasty options, stress also impacts how much eat to feel satisfied. For many, stress reduces sensations of fullness and satisfaction in ways that make it more challenging to stop at a comfortable level. When your brain is preoccupied with future worries or unresolved emotional processing, it interferes with our ability to notice fullness.
At the same time, stress can disrupt our ability to pay attention. As a result, mindful eating feels more difficult. This is one reason why distracted eating, such as snacking while scrolling or eating in front of the TV, make us consume more than intended. Research suggests that when distracted, you don’t form a strong memory of what you’re consuming, making you eat even more for your next meal or snack. 
How can we break out of a cycle of overwhelm and overeating?
Research shows that managing stress is crucial.
That’s why the Treo platform offers many ways to meet your needs for peace of mind. Many of the most rapid and effective methods are available after you sign up. For instance, Treo support includes guided experiences such as breathwork, meditation, calming yoga, as well as a wide variety of other work outs that can all reduce stress perception.
We recognize that some days, you feel low energy. That’s why we also offer additional activity options that are short, allowing you to squeeze a movement break into your day. This can help you break up your sitting time with just a few minutes of guided stretching and strengthening.
Of course, it’s not just what you do that impacts overeating. It’s also very helpful to have a plan, a routine that helps you make healthy choices. That’s why Treo supports your nutrition with cooking videos for at home, at work, or on-the-go. We offer recipes with everyday ingredients, cooking skills videos, and educational mini lessons.
Ready to learn how Treo Wellness can help you and your team discover healthier lifestyles? Schedule a short demo today to learn more or email us at info@treowellness.com
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As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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