Did you know that April is recognized as Stress Awareness Month? The observance was created to help remind us to pay attention to our health and stress levels as well as recognize healthy coping strategies. As a Medical Weight Loss provider, I’d like to share how stress can play a major role in how (and why) we eat.

According to 2021 statistical data from the National Institute of Health (NIH), “20.5% of study participants reported emotionally overeating often or very often.” Stress and overeating frequently go hand-in-hand. Mindlessly eating our feelings serves as a quick fix for difficult emotions.

It can often be very difficult for us to distinguish between emotional overeating and true hunger cues. As we feel stressed or experience other undesirable emotions, we may self-medicate with food.

How do we gain control of emotional overeating?

The H.A.L.T. method can help us gain control of emotional overeating. When we feel an eating trigger, we should ask ourselves to H.A.L.T. first.

• H. Ask “Am I hungry or am I eating because I’m feeling emotional?”
• A. Consider “Did something recently trigger feelings of anger or anxiety?”
• L. Examine “Is my current situation bringing up feelings of loneliness?”
• T. Review “Is my sleep schedule working for me, or am I overly tired and trying to reenergize myself with food?”

One thing I also see in many of my patients is thinking it’s hunger when it’s really dehydration. Drinking two to three cups of non-sugary beverages per hour while awake, including plenty of water, will balance cravings, stave off hunger pangs and keep the human body hydrated. Of course, this will vary based on health status and activity level, especially for those who sweat heavily.

What could we do instead of eating when we’re stressed?

Stress is a normal part of life. From good stressors — such as getting married or completing an assignment — to more difficult stressors — such as loss or illness — our bodies utilize the stress response as a way to escape perceived danger or complete a task. So, when we feel stressed, first, we should recognize it. Second, we must take a moment to evaluate if we use food as a coping mechanism. If this is so, next is reminding ourselves that food should be used for fuel, not comfort.

When we identify our feelings and acknowledge our challenges, we make it possible for our brains to slow down and think through our next steps — to avoid mindless eating. Once we realize we’re eating for anything other than actual hunger, we are empowered to seek healthier behaviors.

Here are some suggestions for managing emotions:

• Mindful breathing
• Meditation
• Counting to 10 backwards
• Taking a nice walk
• Talking to someone
• Praying
• Reading a book
• Participating in a healthy activity, such as art or exercise

We may find through this time of reflection that we are avoiding a feeling or procrastinating in dealing with a problem. Each of these options gives us that gentle pause to connect to our emotions, release them and return to homeostasis.

Why is food such an attractive stress reliever?

I’ve never heard anybody say, “Oh my gosh, I’m so stressed. I’m gonna grab some carrots.” We go for the quick stress relievers. Salty and sugary stuff serve as quick fixes, and, in the short term, make us feel better.

Sugar, in particular, is processed in many places in our bodies, one of which is our brains. And, it goes to those happy, dopamine receptors, oftentimes giving us elevation into euphoria. However, as our blood sugar begins to drop and our bodies metabolize those quick or processed carbohydrates, we then crave them. This creates a vicious and addictive cycle of emotional overeating.

Can emotional overeating lead to disordered eating?

If we develop an unhealthy relationship with food, we put ourselves at risk for disordered eating. These might include regularly overeating, night-time eating or binge eating. When followed by guilt, we may easily spiral into other unhealthy behaviors, such as purging and even anorexia.

Can emotional overeating impact our physical health?

Comfort eating makes the body uncomfortable, and repeatedly indulging in this way can lead to unhealthy weight gain, resulting in major physical impacts.

We could experience any of the following:

• Excess fatigue, sluggishness
• Diabetes
• Heart disease
• Orthopaedic issues, such as knee or hip problems

Aside from setting in motion physical conditions, emotional overeating could contribute to psychological health issues, including depression, anxiety and feelings of guilt.

Are there baby steps to stop emotional overeating or is it a matter of going cold turkey?

When thinking about a lifestyle change, note that lasting lifestyle changes are extremely difficult to make. These habits, developed over a period of years, have “worked” to some extent.

It’s a challenging barrier, but it can be overcome. It is just going to take time, so we want to focus on baby steps. Setting S.M.A.R.T. goals that are specific, measurable, achievable, relevant and timely will give us the ability to develop new, healthy behaviors.

In the short term, these small goals present opportunities for us to celebrate little wins. Every little win increases confidence, so we can tackle a challenge, master it and move to the next goal. Ultimately, over a period of time, we’ll have a new lifestyle.

Is there support for overcoming emotional overeating?

As a medical weight loss provider, I’m an advocate for not traveling the road alone. Not only do I encourage seeking the services of a medical weight loss provider, but I also tell my patients that a few goals might include meeting with a behavioral health professional, a fitness expert and a dietitian as well. These individuals are trained to work with patients who may have disordered eating patterns. I also encourage use of pharmacologic resources when necessary.

Overcoming habits takes a team of professionals and supports. Going into a comprehensive program, such as the WakeMed Medical Weight Loss program, will help meet the needs of the whole person.

I’m a proponent for this philosophy, and a hallmark of my practice is managing patients through the biopsychosocial model. As an osteopathic physician, I very much believe that we cannot silo the treatment protocol for emotional overeating as it relates to our bodies. We must look at how it affects the whole person emotionally, physically, spiritually and psychologically. Essentially, because this challenge has such wide-ranging impact, the solutions must be multifactorial as well.

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About Tiffany Lowe Clayton, DO

Dr. Tiffany Lowe Clayton (Dr. Tiffany) is dually board certified by the American Board of Osteopathic Family Physicians and the American Board of Obesity Medicine. She is also an assistant professor in the department of family medicine at Campbell University- School of Osteopathic Medicine in Buies Creek, N.C. She obtained her medical degree and completed her residency training in family medicine from the University of Medicine & Dentistry of New Jersey, School of Osteopathic Medicine (now a part of Rowan University) in 2003.

After years of working with patients and their families as a primary care physician, in recognizing the impact that an unhealthy weight has on a patient’s health, Dr. Lowe Clayton received specialized training in the management of obesity to be able to address those needs. She aims to assist patients in losing weight with a comprehensive nonsurgical approach and offers both one-on-one counseling and support group sessions to help them prevent disease, improve their overall health and reverse chronic obesity related medical illnesses.

A consummate teacher at heart, she is committed to empowering her patients to reach their health goals by utilizing her training as an osteopathic medical physician to address the needs of the “whole person”. Her motto is that “healthy living is more than just a physical principle.” By helping patients understand and attend to the underlying factors that may have contributed to the struggle with their weight, she seeks to equip them with the skills needed to reach and sustain their health and wellness goals.

On a personal level, Dr. Tiffany believes in the importance of self-care. She enjoys spending time with her family and friends, writing, motivational speaking and recreational boxing.

 

Disclaimer: The advice of individual medical providers serves as guidance from the specific provider and is not intended to establish standards of clinical practice or rules of law for WakeMed Health and Hospitals.