Eating Disorders and Stress-Related Eating

By Lori Wilkerson Hilliard

Millions of people find comfort or reassurance in food, and eating when stressed is a common problem that can lead to obesity and a number of eating disorders, such as anorexia, bulimia and binge eating.

Although occasionally eating for comfort isn’t necessarily a concern, the problems it can cause can be serious if it becomes part of a person’s normal routine. If you are using food to make you feel better instead of coping with stress or facing problems, you’ve moved into a danger zone that may require eating disorders treatment.

Stress Eating Can Lead to an Eating Disorder

Overeating can be the result of trying to numb anxiety or pain with comfort foods, which are often high in sugar, fat and calories. Many people eat when they are upset, depressed or angry as a way to temporarily feel better and divert their focus away from their problems.

For bulimics, the act of binging is soothing. They are comforted by the taste, feel and aroma of food and feel safe. Unfortunately, that pleasant sensation is soon followed by anxiety and shame as they realize how much they’ve eaten. They will then purge, which again relieves their anxiety. Soon, a cycle begins where eating is done partly for comfort and partly to trigger the purging, which bulimics desire in order to feel both the relief of their anxiety and the sense of control that purging provides.

People with anorexia use food, including refusal to eat, as a way to control what they see as an otherwise chaotic life. Most people with anorexia feel that they don’t have any control over their lives, and strictly controlling their eating habits gives them a sense of power in their own lives. Anorexics feel as though they have triumphed over their bodies and their lives when they are able to forego food.

Unfortunately, the sense of control provided by either overeating or not eating enough provides a false sense of security. In reality, the bodies of people with eating disorders are ruling them, and not the other way around. Over time, the elaborate eating rituals they perform begin to seem normal, skewing their reality. It also limits their ability to participate fully in life because they are tied down to specific eating rituals.

Avoiding Stress Eating

Most stress eating is done because the person feels a void that needs to be filled. That void may be a feeling of not being able to control their emotions, the situation or how other people react.

Stress eating can also put off having to deal with a stressful situation. It’s a temporary delaying tactic, but the pay-off is often enough for people to overindulge when stressed.

There are many things you can do to avoid overeating brought on by stress:

• If you feel the urge to eat when you don’t need to, wait it out. Sometimes distracting yourself for 10 minutes is all you need to get past that urge.
• Keep your hands busy. Some people fidget when they are nervous or stressed, and eating gives them something to do. But you don’t need to occupy your hands with food – take up knitting, read a book, write in a journal or give yourself a manicure.
• If you always snack at the same time, change your routine. If a bedtime snack is your downfall, try sipping a cup of herbal tea to relax before bed. If you always snack at 3:00 at your desk, use that time to instead sort files, restock your office supplies, make some overdue phone calls or check your email.
• Never eat while standing up or if you’re in a rush. Even if it’s just an apple, sit down somewhere and make eating your food your only activity. You’ll appreciate the food more and will realize sooner that you’re full. Studies have shown that if you sit down and eat each meal at the table instead of in front of the television, you’ll eat about 15 percent less.
• Try exercising when you feel a snack attack coming on. It doesn’t have to be a full workout. A brisk walk around the block or some jumping jacks will release feel-good chemicals in the brain while suppressing your appetite.
• Get rid of junk food so that when you do eat, you’re eating healthy. If you tend to snack a lot at work, keep healthy snacks at your desk, such as trail mix, granola bars, fresh fruit or yogurt.
• If you’re feeling weak-willed, call a friend and distract yourself with some conversation. You’ll probably also feel better after talking out the stressful situation and getting some support from a friend.
• Yoga, meditation or prayer are excellent ways to cope with stress, and you can do them whenever you feel like chowing down. You’ll come away refreshed and more focused, helping you face any challenges more effectively, which will lead to less stress.

If you’ve tried every strategy possible to combat overeating when you’re stressed, it may be time to seek eating disorder treatment or talk to a counselor or therapist. A residential treatment facility for eating disorders, such as Sierra Tucson in Arizona, provides comprehensive services for people struggling to overcome anorexia, bulimia and binge eating disorder. This type of treatment can provide a safe and nurturing environment for patients to overcome both their eating disorder and any underlying issues (such as stress) that may have contributed to the disorder for a more successful and long-term recovery.

These methods can help you change your behaviors through therapy and teach healthy ways to cope with stress so that you can regain a healthy relationship with food.

:: SITE NAVIGATION :: SFWed News :: Everyone Can Suffer :: In Memory :: What Are EDs? :: Signs & Factors :: Associated Dangers :: Recovery: Reach Out :: Helping Loved Ones :: Treatment Finder :: Cultural Issues :: Doctors & Patients :: Prevention & Causes :: Online Support :: In Their Own Words :: SFWeb Info :: Other Resources :: www.eatingdisordertreatment.com ::