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With Mayo Clinic oncologist Edward T. Creagan, M.D.

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August 12, 2008

When food becomes the comforting reaction to stress

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By Edward T. Creagan, M.D.

Our society is struggling with weight-related medical problems. I have read that for the first time in history more individuals are dying from the effects of overeating rather than from the effects of starvation. For many individuals, eating is a reaction to stress. Food becomes comfort and security in times of adversity and the health consequences of blood pressure, stroke, heart attack, and even cancers are well known to all of us. So, what are some simple things we can do to tackle this problem?

A recent article about one of our employees who was successful in tackling this problem provided some practical guidelines.

Identify the source of the stress. Is it a person; is it a relationship; is it work related? By writing it down, we can better get our arms around the source of the stress.
Create a stress and a food log or diary. Carefully document what times of the day are we most stressed out and what times during the day are we most likely to indulge in binge eating.
Eliminate from our environment "junk food" and other sources of our temptations. I am often astounded about how easy it is to access the cookies, the cakes, the pastries, and the candy bars which are within arms reach. If these items are not within our grasp, the chances are we will not be tempted.
We can learn much from our friends in recovery programs such as alcoholics anonymous. A "buddy system," a friend or confidant, that we can call during times of crises can be an enormous source of comfort.

As with most things in life, there is no "silver bullet" but these tips may help us on our personal road to recovery.

What other tactics have some members of our blog community learned to deal with an issue of profound importance and to each of us and our families?!

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4 comments posted

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October 1, 2008 11:08 a.m.

It is very difficult to stay away from comfort foods, in times of stress and strain. While your tips sound very simple, it is a very tough proposition to ignore all the high calorie snacks lying around in ones home. Indeed, not keeping these items at home is very helpful. Maybe, promising yourself some other reward, for having stayed away from the very attractive comfort foods, will also work in some cases. Invariably, one knows the relationship between stress and comfort eating but is not able to overcome the urge to indulge. Stress is a part and parcel of our lives and keeping oneself occupied physically and mentally will act as a diversion.Joining a gym and working out daily is a wonderful stress buster, besides improving your fitness levels and it also reduces your urge to binge on comfort foods.All in all, physical activities seem to help in most aspects of our lives.

- P G Gaikwad

August 19, 2008 8:16 a.m.

Very interesting.... I ever hear issues like him.... I want to know more about this topic... I simply wonder with this topic.... I am pleasure to message here.. Thanks, =============== AleX

- Alex

August 19, 2008 7:34 a.m.

I am struck by item #4, likening control of stress eating to a recovery program. I rejoined Weight Watchers early this year in order to lose the 15 lbs I had put on due to an unhappy job situation. Having attained the weight loss, I continue to attend WW meetings at least every two to three weeks. It is the most beneficial experience, both educational and supportive (i.e., "buddy system"), and serves as a reminder and check to me when I want to overeat due to stress. I guess there's a reason WW was voted the top diet this past year - it really has to do with the continuing support.

- Susan

August 14, 2008 3:54 a.m.

This is great, and includes the first two steps needed to overcome eating through stress, or any other emotion. It is definately important to identify the source of stress and the types/amount of food this can lead us to consume, but it is also important to learn to deal with the source of stress in a non-food manner. For me, yoga and walking have helped, but others I know have had to make drastic lifestyle changes, including changes to relationships, work and family environments. One has had to seek therapy to overcome eating through stress. Without learning new ways to cope, relapsing into coping via food becomes inevitable, especially as you rightly point out, junk and high calorie foods are so easily available. No one binges on broccoli when stressed! Thanks for the post Geri

- Geri