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How to stop with stress eating: 3 strategies for a healthy life

April 2, 2024
5 min 10 sec
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Today, stress affects all of us to a greater or lesser extent, affecting not only our mental health but also our eating habits. Many of us find ourselves in a cycle of stress eating, seeking comfort in food during times of anxiety or tension. Not only does this pattern interfere with our weight loss goals, but it can also lead to a cycle of guilt and more stress, creating a vicious cycle that is difficult to break.

However, it is important to remember that there are effective strategies for managing both stress and our eating habits. Stopping stress eating is not about exerting an iron will over our food choices, but about learning to listen to our bodies, manage stress in healthy ways, and find comfort beyond food. Discover how to break the cycle, and find a healthier, more balanced lifestyle.

Identifying signs of stress and hunger

The ability to distinguish between actual physical hunger and stress-induced cravings is critical to overcoming emotional eating. This section will guide you through identifying signs of stress and how to differentiate them from actual hunger.

Recognize when it's stress

Stress can manifest itself in many ways, including physical symptoms such as an increased heart rate, muscle tension, and headaches, as well as emotional symptoms, such as feeling overwhelmed, irritable, or anxious. Learning to identify these signs is the first step in managing stress effectively.

What techniques can we use to identify it?

  • Keep a Journal: Writing down when and how you experience stress can help you identify patterns and triggers.
  • Recognize early signs: Pay attention to early signs of stress in your body. This may include rapid breathing, tension in your shoulders, or feeling restless.

Differentiating hunger from stress eating

Physical hunger develops gradually and can be satisfied with various types of food. In contrast, stress eating cravings are usually sudden and specific, often craving foods rich in sugar or fat.

Pay attention to what your body is asking for:

  • Wait before eating: If you feel a sudden urge to eat, wait 10 minutes. This can help you determine if you are really hungry.
  • Assess your hunger: Use a hunger scale from 1 to 10, where 1 is "not hungry at all" and 10 is "extremely hungry". Try to eat only when you are at a level of 4 to 6. In other cases simply find a glass of water.

Understanding and differentiating these signals will allow you to make more conscious decisions about when and what to eat, thus reducing the chances of stress eating.

Strategies for managing stress

Effectively managing stress is crucial to breaking the cycle of stress eating. Various techniques are explored below, highlighting physical activity, hypnosis, and engaging in hobbies and pleasurable activities as effective means of reducing stress.


Hypnosis can be a powerful tool for reducing stress and changing unhealthy eating habits, including stress eating. By focusing on relaxation and positive suggestions, hypnosis helps achieve a calmer, more receptive state of consciousness.

How it works:

  • Guided sessions:Through sessions guided by a certified professional, you can learn to enter a state of deep relaxation, where your mind becomes more open to positive suggestions.
  • Self-hypnosis:With practice, you can learn self-hypnosis techniques to achieve this state of relaxation by yourself and apply positive suggestions to help you manage stress.

If you want to know more about how it works, read the article: Natural appetite suppressants.

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Physical activity

Exercise is an effective tool against stress, benefiting both physical and mental health.

  • Find an activity you enjoy: The key is to engage in a physical activity that you enjoy, whether it's walking, running, swimming, or yoga.
  • Set realistic goals: Starting with small goals and progressively increasing them can help you avoid frustration and maintain a consistent exercise regimen.

Hobbies and pleasurable activities

Engaging in activities you enjoy can provide a healthy outlet for stress, reducing the likelihood of turning to food for comfort.

  • Explore new interests: Encouraging yourself to try new activities can be stimulating and an effective way to combat stress.
  • Connect with others: Participating in group activities or classes can provide a sense of community and decrease feelings of isolation.

Create a mindful eating environment.

Adopting mindful eating involves paying full attention to the eating experience, from food preparation to consumption, which can help significantly reduce stress eating.

Find out how to do this through the post: Embrace mindful eating for successful weight loss.

Organizing your eating space

A quiet, orderly environment can positively influence the way you eat, helping you to focus on your food and your body's hunger and satiety signals.

Practical tips:

  • Dedicate a specific space for eating: Avoid eating in front of the TV or computer. Choose a specific place in your home dedicated to enjoying your meals.
  • Minimize distractions: Turn off electronic devices and try to focus on the eating experience, savoring every bite.

Meal planning.

Planning your meals not only helps you maintain a balanced diet, but can also prevent stress-induced impulsive eating.

Practical tips:

  • Prepare your meals ahead of time: Setting aside time each week to plan and prepare your meals can help you make more conscious and healthier food choices.
  • Include variety in your diet: Be sure to include a wide range of foods in your meals. This is not only beneficial to your health, but also makes meals more interesting and satisfying.

Bonus Strategy: Meet Oneleaf

As we explore various strategies for managing stress and stopping stress eating, it is essential to recognize that implementing healthy habits and specific strategies, such as hypnosis, can be the beginning of a significant change in our quality of life.

By practicing these techniques regularly, in the quiet of our home, and being consistent in our efforts, positive results in our sleep and concentration will soon become evident, which in turn can have a profound impact on our relationship with food.

For those interested in exploring a solution with scientific evidence and long-term benefits, we present an interesting proposal. Oneleaf, in collaboration with outstanding doctors specializing in hypnosis, has developed a mobile application designed to facilitate the practice of self-hypnosis from the comfort of your home. This application will not only help you maintain your diet by eliminating stress, but will also assist you in other essential aspects to achieve vital balance, such as:

All this is possible by using the right program. We invite you to get started today, with a free 7-day trial and see for yourself how easy it is to stop stress eating.

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