Stress Eating Prevention: Stress eating is a common problem in which people start eating excessively to deal with stress, anxiety or any emotional ups and downs. It is a complex issue that involves psychological, physical and social factors.

Causes of stress eating

• Filling an emotional void- When we are stressed, we often feel emotionally empty. Eating food gives us a temporary satisfaction and helps calm our emotions a little.
• Reward system- When we eat food, a chemical called dopamine is released in our brain, which makes us feel happy . When we are stressed, we try to relieve stress by activating this reward system.
• Suppressing emotions- Many people suppress their emotions during times of stress. Eating food can distract them from their emotions and keep themselves busy.
• Habit- Eating under stress repeatedly becomes a habit. Whenever we feel stressed, our mind automatically gets attracted towards food.

How to avoid stress eating?

Stress Management

• Yoga and Meditation- These techniques help calm the mind and reduce stress.
• Deep breathing exercises- It helps to calm the body and reduce stress .
• Spending time in nature – Connecting with nature reduces stress.
• Physical Activity- Exercise releases hormones called endorphins in the body, which improve mood.

Healthy Diet

• Balanced Diet- Eating nutritious food provides the body with essential nutrients and helps control hunger.
• Eating in small portions- Eating small portions several times a day reduces the feeling of hunger.
• Drinking water- Sometimes thirst is mistaken for hunger, so it is important to drink plenty of water.

emotional awareness

• Journaling – Writing down your feelings helps you understand and overcome them.
• Therapy – Talking to a therapist can help resolve underlying emotional issues.
• Support groups – Connecting with other people can help you realize you're not alone.

Daily Routine

• Sleep- Getting adequate sleep reduces stress.
• Rest- Take some time during the day to rest.
• Hobby- Taking time for your hobby reduces stress.

Dining Options

• Healthy Snacks – Keep healthy snacks like fruits, vegetables, nuts or seeds.
• Keep busy – When you start feeling hungry, try doing something else, like reading, listening to music, or calling a friend.