TEMPO.CO, Jakarta - For many people, eating becomes a preferred coping mechanism when dealing with stress, a behavior commonly referred to as emotional eating. Turning to food in moments of emotional distress is widely acknowledged to bring a sense of comfort or temporary relief.
According to Healthline, stress triggers the adrenal glands to release cortisol, a hormone known to increase appetite. This hormone tends to make individuals crave foods that are high in sugar or salt, which is why stress often leads to the consumption of snacks like sweets, chips, or other comfort foods.
This pattern of eating when under pressure often stems from past experiences, particularly during childhood. For instance, some individuals were given sweet treats by parents or caregivers as a way to cheer them up or celebrate achievements.
Over time, this can condition a person to associate food (especially sugary items) with emotional comfort.
Emotional Eating Isn’t Just Comforting, It’s Unhealthy
Robert Thayer, a psychology professor at California State University, explains that people under stress frequently opt for sugary foods because sugar stimulates the brain's pleasure centers. This stimulation can temporarily dull feelings of stress or even physical pain.
Moreover, it's not just sugar. Foods high in fat are also commonly chosen during times of emotional strain.
A study conducted in 1997 found that high-fat foods can also create pleasurable sensations and help reduce the perception of discomfort, making them a popular choice among stressed individuals.
Moreover, foods rich in refined carbohydrates—like white bread, pasta, and sweets—are known to spike serotonin levels more quickly, which may explain why such foods are particularly appealing during stressful moments.
However, these quick spikes are often followed by crashes, which can lead to irritability or even more cravings, perpetuating the cycle of emotional eating.
"When people experience negative moods, and also when they are stressed, they need energy," said Thayer, noting that food can be a quick and accessible source of that energy.
Although physical activity is a healthy and effective way to cope with stress, many people find themselves lacking the motivation to exercise during such periods. As a result, eating becomes the most convenient alternative.
Food not only satisfies hunger but also plays a significant role in regulating brain chemistry. Eating can boost levels of serotonin, a neurotransmitter that influences a range of psychological functions, including mood, appetite, sleep, memory, and social behavior.
When serotonin levels rise, individuals may experience a noticeable improvement in mood, helping them feel better—at least in the short term.
Additionally, because eating requires little physical effort, especially when compared to exercise or other stress-relieving activities, it becomes a habitual and easily accessible way to self-soothe during difficult times.
How to Overcome Emotional Eating
Mental health professionals caution that while emotional eating may seem harmless, it can be a sign of underlying emotional struggles such as anxiety, depression, or unresolved trauma. Over time, this behavior can lead to disordered eating patterns and negatively affect physical health.
It’s important, therefore, to recognize when eating habits are driven by emotional triggers rather than physical hunger.
Experts recommend developing healthier stress-management techniques such as mindfulness, journaling, therapy, regular exercise, deep breathing exercises, and establishing consistent sleep and eating routines.
Identifying emotional triggers, planning meals, and practicing intuitive eating can also help individuals make more conscious food choices and prevent impulsive eating patterns.
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