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Essential Tips for Dealing with Stress Eating

In today’s fast-paced world, stress is an inevitable part of life. Unfortunately, for many, stress can trigger unhealthy eating behaviours, often leading to weight gain and a cycle of emotional eating that can be hard to break.

Understanding the dynamics of stress eating and learning how to manage it can significantly improve both your physical and mental health.

Here’s a detailed look at how to tackle stress eating effectively.

Stress impacts the body in several ways, but one of the most visible effects can be weight gain. When stressed, the body releases cortisol, a hormone that can increase appetite and cravings for high-calorie, fatty, and sugary foods.

This biological response was useful for our ancestors in fight-or-flight situations but in today’s world, it translates into stress eating and weight gain.

The challenge is that stress not only affects appetite but can also impact where we store fat.

High levels of cortisol have been linked to fat storage in the abdomen, which is associated with a greater health risk compared to fat stored in other areas of the body.

Understanding this link is crucial for managing stress and preventing stress-related weight gain.

Stress-Reducing Supplements for Weight Management

In managing stress-induced eating, supplements can play a supportive role. Herbal One provides a range of natural supplements such as Herbal One’s “Pick Me Up” designed to help balance the body’s response to stress, thus aiding weight management.

From enhancing brain function with Indian Gooseberry to stress management with Ashwagandha and boosting energy levels with Yerba Mate,

“Pick Me Up” is packed with benefits that cater to the unique needs of remote workers. It’s quick and easy to take and it’ll help you stay focused when you need it most.

You can find out more about the product here

Stress Management Techniques for Healthy Living

Beyond supplementation, there are numerous techniques to manage stress effectively:

Regular Exercise: Physical activity is one of the best ways to reduce stress. Activities like yoga, walking, or even dancing can decrease stress hormones and increase endorphins, improving overall mood.

Mindfulness and Meditation: Practices like mindfulness meditation have been shown to significantly reduce stress and anxiety. Regular practice can help you remain centred and make more mindful choices when it comes to eating.

Adequate Sleep: Stress can often interfere with sleep, creating a vicious cycle of fatigue and stress eating. Prioritizing 7-9 hours of quality sleep per night can improve both stress management and appetite control.

Deep Breathing Exercises: Simple deep breathing techniques can be a quick and effective way to reduce stress levels anywhere, anytime. Techniques such as the 4-7-8 breathing method have proven beneficial for calming the mind rapidly.

Emotional Eating and Stress

Understanding emotional eating is essential in tackling stress eating. Emotional eating is the act of consuming food for comfort, rather than due to hunger.

Identifying the emotional triggers that lead to eating is the first step in addressing this habit. Keeping a food diary can help track what triggers emotional eating and what foods are consumed during these times.

This awareness is critical in developing healthier eating responses to stress.

Creating a Calm Environment

The environment in which you live and eat can significantly impact your stress levels and eating habits. Creating a calm, soothing environment can reduce the likelihood of stress eating. Some ways to create a stress-free environment include:

Organize Your Space: Clutter can increase stress. Keeping your living and eating areas tidy can help minimize stress.

Use Soothing Colors and Decor: Decorate with calming colours like blues and greens, and use soft lighting to create a relaxing atmosphere.

Limit Distractions: Try to eat without distractions such as TV or smartphones. Being mindful while you eat can help you recognize satiety cues and enjoy your food more, which is often enough to prevent overeating.


Managing stress is a crucial component of preventing stress eating and maintaining a healthy weight.

By understanding the link between stress and eating, utilizing natural supplements like those from Herbal One, and employing effective stress management techniques, you can create a healthier, more balanced lifestyle.

Remember, dealing with stress eating is not just about managing what you eat but also how you feel, making it essential to incorporate holistic practices into your daily routine.


If you have any questions or concerns, stop by, call, or email your Herbal One centre and our qualified counsellors will be happy to give you tips and some great ideas that will help reach your weight loss goals.

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