The Science of Stress Eating
Stress, including trauma-induced stress, can have a profound impact on our lives, including changes in our eating habits. When we're under stress, our bodies release a hormone called cortisol. Cortisol is known as the "stress hormone" and is responsible for triggering the "fight or flight" response. One of the effects of cortisol is to increase our appetite, particularly for high-calorie, sugary foods. This is because in ancient times, when our ancestors were under stress, they needed to quickly replenish their energy stores to deal with the threat at hand. Today, however, this response is not always necessary, and can lead to overeating and weight gain. Chronic stress can also disrupt normal eating patterns and cause people to skip meals or eat at irregular times. Additionally, chronic stress may contribute to weight gain and the development of obesity over time.
Trauma, on the other hand, is a deeply distressing or disturbing event that can have a lasting impact on an individual's mental and emotional well-being. Trauma can manifest in many forms, such as physical, sexual, or emotional abuse, accidents, or natural disasters. Trauma can also lead to overeating or binge eating as a coping mechanism. For example, some people may turn to food as a way to numb their emotions or as a distraction from their traumatic memories. Trauma can also cause changes in appetite and eating habits, leading to weight gain or weight loss.
Another way that stress and trauma can lead to overeating is through emotional eating. Emotional eating is when we turn to food as a way to cope with feelings of stress, sadness, or anxiety. When we eat in response to emotions, we often do not make healthy choices, and we may eat more than we need. Additionally, emotional eating can also make the stress or trauma worse, as we may feel guilty or ashamed after overeating. Emotional eating can also lead to weight gain and difficulty in losing weight.
So, how can we manage stress, trauma, and overeating? Here are some tips:
Practice stress-relief techniques: There are many different stress-relief techniques, such as deep breathing, body relaxation, meditation, journaling, yoga, and exercise. Experiment with different methods to find what works best for you.
Identify triggers: Pay attention to the situations, emotions, and thoughts that lead you to stress eat. Once you identify your triggers, you can develop strategies to avoid or manage them.
Practice mindfulness: When you feel the urge to stress eat, take a moment to pause and notice the physical sensations in your body. Try to focus on your breath and observe your thoughts without judgment.
Plan ahead: Make a meal plan for the week and shop for groceries accordingly. Be sure to have healthy snacks readily available. This will help you avoid last-minute stress-induced trips to the drive-thru.
Keep a food diary: Write down what you eat, when you eat, and how you feel. This can help you identify patterns and make changes to your eating habits.
Get enough sleep: Lack of sleep can increase stress levels and make it harder to resist the urge to stress eat. 7-8 hours of sleep per night is ideal.
Seek professional help: If you find that stress eating is becoming a problem and you can't seem to stop, consider seeking the help of a therapist or counselor. They can help you develop healthy coping mechanisms and address underlying issues that may be contributing to your stress eating.
Don't be too hard on yourself: Remember that stress eating is a common problem and being kind and compassionate to yourself can make it easier to address. Shaming ourselves only adds to our stress (and the impulse to eat). If you slip up, don't beat yourself up, instead, acknowledge it, practice some self-compassion, learn from it, and move on.
Stress, trauma, and overeating have a complex relationship. However, with the right tools and mindset, it is possible to manage and even begin resolving stress, trauma, and overeating. It may be helpful to seek professional help, as well as to identify the triggers for stress eating and find healthier ways to cope with stress. Changing these kinds of habits takes time and effort, so be patient with yourself and don't give up.
