{"id":327277,"date":"2026-03-03T21:09:14","date_gmt":"2026-03-03T21:09:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/327277\/"},"modified":"2026-03-03T21:09:14","modified_gmt":"2026-03-03T21:09:14","slug":"what-helps-after-a-week-of-stress-eating","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/327277\/","title":{"rendered":"What Helps After a Week of Stress-Eating"},"content":{"rendered":"

Finally, Tsui notes, psychological factors could also affect how your body responds to stress-eating. Depending on how much you\u2019ve internalized certain diet culture<\/a> stigmas\u2014like not eating outside of breakfast, lunch, and dinner; or minimizing \u201cjunk food\u201d\u2014you might feel a sense of shame or self-disgust at flouting these principles, and that could \u201cdefinitely compound that physical discomfort as well,\u201d she says.<\/p>\n

Either way, intense or extended periods of stress-eating can leave you feeling rough: \u201cYou feel very sluggish, you feel tired<\/a>, you feel bloated<\/a>, you may be having digestive issues<\/a>, [or] your skin may not be great<\/a>,\u201d Azzaro says.<\/p>\n

What helps after a week of stress-eating<\/p>\n

While this \u201cgeneral discomfort\u201d is likely to dissipate as you return to your normal eating habits, here are some suggestions to help you feel better in the meantime.<\/p>\n

Practice mindfulness<\/p>\n

Before you place that new DoorDash order, Azzaro says, take a beat to ask yourself, What do I actually need in this moment? What will actually make me feel better? Confronting yourself in this way can help you take a more thoughtful approach to stress-eating and hone in on the root cause of your cravings. Food often becomes the first line of defense because it\u2019s so readily accessible, but many times, we actually need something else instead, whether it\u2019s a warm bath<\/a>, a little physical movement<\/a>, or a chat with a friend<\/a>.<\/p>\n

Be wary of overcorrecting<\/p>\n

When you\u2019ve been overdoing it for a while (and you can feel it in your body), underdoing it\u2014eating less than usual\u2014might seem like the most logical way to reverse all those negative changes. \u201cIt might be tempting to say, \u2018I\u2019m going to eat nothing but salad<\/a> for a week,\u2019 or \u2018I\u2019m going to skip breakfast<\/a>,\u2019\u201d Azzaro says. But restricting your food intake is simply the other side of the same coin as stress-eating: It\u2019s an all-or-nothing approach that likely doesn\u2019t deliver the nutrients you need to function at your best. Without enough food, you\u2019ll run into issues like fatigue<\/a>, moodiness<\/a>, and constipation<\/a>, for example. \u201cSo it\u2019s actually a smarter and more balanced approach to feed yourself the way that you need,\u201d Azzaro says\u2014starting with not forcing yourself to go hungry.<\/p>\n

Lean on healthy substitutes<\/p>\n

If you\u2019re continuing to battle cravings for specific flavors, textures, or foods, scratching that itch with better-for-you alternatives\u2014\u201csomething that\u2019s got some more nutrients to sort of mitigate the damage,\u201d Azzaro says\u2014can help you ease back into your normal routine. For example, people who gravitate toward crunchy items like crackers, chips, and pretzels<\/a> when they\u2019re agitated or anxious could opt for air-popped popcorn, baby carrot sticks, or cucumber slices<\/a> instead, Azzaro says. Meanwhile, those who like a sweet, cool, and creamy combo could trade out ice cream for chocolate avocado pudding<\/a> or Greek yogurt<\/a> topped with berries.<\/p>\n

Consider nutrient balance<\/p>\n

\u201cSnacky foods tend to be more carb-heavy foods, and carbs are often satisfying in that moment, but that satisfaction doesn\u2019t necessarily last,\u201d Tsui says. Introducing \u201cprotein, fats, and fiber, to a certain extent, can help give that snack a little bit more staying power.\u201d You don\u2019t even have to do a massive overhaul, either: If you want to stick to the crackers, chips, and pretzels we mentioned above, pairing them with a nutritious dip or topping (say, tortilla chips and guac, crackers and hummus, or crackers and cheese) can help keep you full longer.<\/p>\n

Plan ahead<\/p>\n

Plotting out your meals and snacks in advance means you\u2019re \u201cmore likely to make more nutrient-dense, nourishing choices,\u201d Tsui says (as opposed to simply opening the fridge door when you feel the hunger pangs kick in and snatching the first thing you see). Similarly, stress-eating often tends to occur around, well, times of stress, so anticipating those windows (if possible) can cue you to meal prep<\/a> so you have healthier choices on hand.<\/p>\n

Find your baseline again\u2014but feel free to go slow<\/p>\n

It\u2019s okay if you don\u2019t bounce back right away after a weeklong free-for-all. If the prospect of reverting all at once feels like it would invite whiplash, try making one small healthy change per day until you\u2019ve recovered your footing. Maybe that\u2019s eating three regular meals or even just eating breakfast on a consistent basis, Tsui says. Tiny adjustments can restore a sense of order and \u201cmake you feel that you\u2019re getting back to your usual self.\u201d And \u201ctiny\u201d is no exaggeration: Dietitians \u201coften emphasize food, but even just getting enough fluid can be a good start for some people,\u201d Tsui says\u2014which leads us to our next rec.<\/p>\n

Drink more water<\/p>\n

\u201cOur bodies need a lot of water, and I think sometimes, when we\u2019re stressed and we\u2019re not eating properly, we might forget to drink<\/a>,\u201d Tsui says. Making a conscious effort to have 8 to 10 glasses per day<\/a> can be a \u201csimple first step\u201d if you\u2019re working to get back on track. Unlike buying new groceries, meal-planning, or meal-prepping, after all, doubling down on water requires minimal time and effort and no financial investment. What\u2019s more, water can help alleviate constipation, so this step can also help reestablish regularity if you haven\u2019t been pooping as frequently<\/a> as usual. \u201cHydration is really important to help your body clear out anything that is gunking up the system,\u201d Azzaro says. (And remember, your fluid intake doesn\u2019t have to be limited to straight H2O, either: Other beverages\u2014like coffee<\/a>, herbal tea<\/a>, seltzer, and flavored water\u2014also count.)<\/p>\n

Eat more fiber<\/p>\n

Much like water, fiber is a crucial ingredient in digestive health, so eating more fiber-rich items<\/a> can help address stress-eating side effects like bloating and constipation. Try chia seeds<\/a>, flax seeds, and oatmeal<\/a>, Azzaro advises. More broadly, she notes, fiber also supports your body\u2019s own detoxification machinery<\/a>\u2014your liver, your kidneys, and your digestive system, all of which work to process nutrients and eliminate toxins.<\/p>\n

Don\u2019t be too tough on yourself<\/p>\n

Even though people who stress-eat often experience food guilt, \u201cfood is a [legitimate] way that folks cope with stress, and that is okay,\u201d Tsui says. Other objections aside, berating yourself over it is only going to cause you additional stress, so it\u2019s fundamentally counterproductive (though diet culture makes it hard to escape regardless). \u201cWhatever is driving your stress-eating is probably very hard, and you are doing the best that you can with what is available to you,\u201d Tsui says. \u201cSo I think step one is just really offering a lot of self-compassion.\u201d From there, you can work to \u201cexpand your toolbox\u201d of coping mechanisms and stress-management strategies. And if you feel your stress-eating habits are spiraling out of control, impacting your daily life, or even start to resemble binge eating disorder<\/a>, don\u2019t hesitate to seek out mental health support<\/a>.<\/p>\n

Related:<\/p>\n

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