Stress impacts health in a variety of ways, including eating behaviors. Stress can influence our appetite, how much we eat, and the types of food we are likely to choose. It is commonly understood that stress contributes to overeating, especially consumption of “comfort foods,” often processed foods high in fat and sugar. However, different people respond differently, and circumstances matter. For some people, experiencing chronic stress leads to reduced appetite. Also, exposure to chronic stress can contribute to depression, which is often associated with reduced appetite.

There are also differences between in how we respond to acute, immediate stress and how we respond to longer-term chronic stress. Acute stress often leads to reduced eating, as your body is focused on the immediate threat and is in a “fight or flight” mode. In the case of ongoing psychological stress, however, chronically elevated stress hormone levels can lead to chronically stimulated eating behavior, especially consuming energy-dense foods that are high in sugar and fat.

Research also suggests that women are more likely to turn to food in response to stress, while men are more likely to turn to alcohol or smoking.

In a recent presentation for the Brain and Behavior Research Foundation, researcher Kristin Javaras, D.Phil., Ph.D., discussed some of the nuances and complications of the relationship between stress and eating. For example, because research has found that some people tend to eat less when stressed, some eat more, and some don’t change, looking at averages may miss the complete picture. Also, much of the research on stress eating relies on people’s memories, and stress can impact the reliability of memory.

Javaras also noted that while they are similar concepts, there is a distinction between emotion-related eating and stress-related eating. Eating in response to negative emotions like sadness is not the same as responding to stress.

How to Avoid Stress Eating

While responses may vary, for many people chronic stress-related eating leads to unhealthy eating behavior, which can have significant harmful physical and mental impacts. The research underscores the importance of addressing stress and potentially harmful eating behaviors.

While physical activity and relaxation techniques can generally help reduce stress, one specific approach to minimizing the impact of stress on eating habits is the practice of mindful eating. The practice involves paying attention to the sensory experiences of eating, including the taste, texture, and aroma of food; recognizing thoughts, emotions, and environmental cues related to eating; and paying attention to the physical sensations (hunger/fullness).

Lilian Wai-Yin Cheung, Sc.D., with Harvard T.H. Chan School of Public Health offers some suggestions for more mindful eating:

• Take at least 20 minutes to eat.
• Put phones and other technology away.
• Notice smells and textures and engage the senses.
• Portion out snacks to help prevent mindless munching.
• Make sure to chew well—for the sake of both mindfulness and digestion.

Read more about nutrition and mental health and addressing stress

• How to Boost Mental Health Through Better Nutrition
• Relaxation Techniques for Mental Wellness
• Get Outside: The Many Ways Nature Can Boost Your Mental Well-Being
• How Daily Physical Activity Boosts Brain Health and Mental Well-Being.