Lockdown upended our daily routines, and with them our relationship with food. Stress, boredom and anxiety can push us toward “stress-eating” — reaching for food not out of real hunger, but to manage an emotion. Here are eleven practical strategies for recognising it and keeping it in check.
- Eliminate temptations at home. Don’t keep your biggest trigger foods in the cupboard — if they’re not there, it’s easier not to give in.
- Keep a regular meal schedule. Eating at fixed times helps stabilise blood sugar and prevents sudden hunger spikes.
- Don’t over-restrict. Overly strict diets increase the risk of compensatory binges; eat enough throughout the day.
- Cook new, light recipes. Experimenting in the kitchen turns time at home into a creative outlet, not an anxious wait by the pantry.
- Stay hydrated. Drink at least 2 litres of water a day: thirst is often mistaken for hunger.
- Move. Exercise at least 3 times a week, even at home: physical activity reduces stress and regulates appetite.
- Prevent boredom. Plan your day with activities, reading or hobbies, so food doesn’t become the only entertainment on offer.
- Practise mindful eating. Eat without distractions (TV, phone), paying attention to hunger and fullness cues.
- Control your portions. Use smaller plates: it visually helps you perceive adequate portions without feeling deprived.
- Choose nutrient-dense foods. Favour foods rich in nutrients (vegetables, lean protein, whole grains) that keep you fuller for longer.
- Limit alcohol. Alcohol lowers food inhibitions and adds empty calories; keep it in check, especially on stressful evenings.
You’re not alone in this: stress-eating is a very common human response to stress. If you feel your relationship with food is causing you difficulty, a nutrition consultation can help you build strategies tailored to you.