What is stress eating and how can we stop it?

[Written in partnership with RENN Asia Wellness, but the editorial team had full control over the content.]

Disclaimer: This article is for educational and informational purposes only. It is not intended to be a substitute for medical advice.

I’ll be the first to admit that I’m a bit of a foodie. While my love for food has brought me tantamount joy and a zest for life, I must admit it can be very unhealthy sometimes when I resort to “eating my feelings” and stress-snacking. And I’m willing to bet good money that I’m not alone, not by a long shot.

Indeed, in today’s fast-paced world, stress eating has become a common coping mechanism. It’s what happens when our emotions, not our stomachs, drive us to the fridge. But is it just a bad habit—or something more complex?

Okay, what is stress eating about?

Stress eating, also called emotional eating, refers to using food to soothe negative emotions, be it anxiety, sadness, boredom, or overwhelm.

Jonathan, the founder of RENN Asia Wellness, shared, “Unlike hunger-based eating, stress eating often involves cravings for high-fat, salty, or sugary foods—comfort foods that trigger the release of dopamine and serotonin, the brain’s feel-good chemicals.”

This part is pretty obvious. But what might be less obvious is that it’s not always a conscious choice.

Many people don’t realise they’re eating due to stress until they’ve emptied a bag of chips or demolished a pint of ice cream.

But why? What’s the science behind stress eating?

“When we’re stressed, the body releases cortisol, a hormone that increases appetite and cravings, especially for calorie-dense, quick-energy foods. It’s an evolutionary mechanism: in times of danger, we need energy to fight or flee,” Jonathan said.

However, in today’s world, most stressors are emotional or psychological, not physical threats. This mismatch causes us to overeat in ways that don’t actually resolve the stress.

“Ironically, stress eating often worsens the very fatigue or anxiety we’re trying to relieve,” Jonathan pointed out. “High-sugar and high-fat foods may offer a quick mood lift, but they’re followed by blood sugar crashes, inflammation, guilt, and more stress, creating a cycle that’s hard to break.”

While occasional stress eating isn’t classified as a disorder, chronic patterns can develop into more serious issues like binge eating disorder or disordered eating behaviours. It’s a spectrum, and the earlier we identify the patterns, the easier it is to reset them.

So, don’t be too hard on yourself, and let’s instead focus on what can be done.

Breaking the pattern

To break the pattern, the first step is to recognise it. Be honest with yourself, do you tend to:

Eat when not physically hungry
Crave only specific “junk” foods
Feel out of control around food
Eat quickly or secretly
Feel guilty or ashamed after eating

Well, then there’s likely an issue here to resolve.

But before you jump ontointo the bandwagon of strict fad diets, it’s important to note that such diets might make things worse.

“At RENN Asia Wellness, we advocate for a compassionate, functional approach,” Jonathan shared.

Some helpful approaches include mindful eating. Before you eat, learn to pause and ask yourself, “Am I really hungry, or am I stressed?”

From there, you can also practice some better emotional regulation techniques such as journaling, or yoga movements, or breathwork. These are ways you can process feelings without turning to food.

Strict diets where extreme hunger is involved might end up causing issues like bingeing, which is why regular meals are important. Functional nutrition is also recommended during these meals. You can balance blood sugar with high-fibre, high-protein meals to stabilise cravings.

And of course, you shouldn’t feel ashamed to seek professional support and address underlying emotional triggers and hormone imbalances.

The RENN approach

A more therapeutic approach Jonathan recommended involves the use of adaptogens.

“Adaptogens are natural substances—typically herbs, roots, or mushrooms—that help the body adapt to stress and restore balance (homeostasis),” he said. “They work by supporting the adrenal glands, regulating hormones, and modulating the body’s stress response without overstimulating or sedating.”

In simpler terms, adaptogens help the body cope better with physical, emotional, or environmental stress—whether it’s fatigue, anxiety, poor sleep, or immune challenges.

Some key adaptogens RENN Asia Wellness commonly uses for their high effectiveness include ginsenoside, rhodiola, and jiaogulan tea.

They also recommend natural “mood foods” that help regulate mood and support the nervous system. This includes:

Magnesium-rich foods (e.g., leafy greens, seeds)
Omega-3 fatty acids (found in local fatty fish like ikan tenggiri)
Complex carbohydrates (e.g., sweet potatoes, oats)

Typically, RENN also combines nutritional medicine with emotional health support. Clients undergo functional assessments to identify imbalances in neurotransmitters, hormones, or nutrient status and receive tailored strategies to heal both body and mind.

While adopting a healthier diet, you might feel inclined to have “cheat days,” but Jonathan advises against it. This is because it implies guilt.

“Instead, we encourage flexible eating—the ability to enjoy food for pleasure without losing control or shame,” he shared.

If you find yourself slipping, though, know that progress is not always linear. It’s not about perfection. It’s about balance, awareness, and treating food as a source of nourishment, not a battlefield.