How to Stop Stress Eating and Drinking: 5 Tips to Transform Your Mood
- Dr Masi
- 4 days ago
- 5 min read
Do you find yourself reaching for a bag of crisps or a sugary drink during a stressful day? Or perhaps a tub of ice cream, a bottle of wine or a six-pack of beer to wind down after a busy day?
We often fall into these habits without even realising the impact they have on our health, mood and overall well-being. Stress eating and drinking occur when we consume something to alter the way we feel instead of nourishing our bodies. It's what we do when we don't know how to solve a problem or manage uncomfortable emotions. So, how do we stop stress eating and drinking? Well, you're about to find out.
Stress eating and drinking isn’t a willpower problem
If you’ve been blaming yourself, pause — your brain is doing exactly what stressed brains do: reaching for fast relief.
This is Day 3 of my 7-day Self-Care Revolution series for busy professional women. Today we’re talking about the food–mood loop — and how to interrupt it with simple, realistic steps (no perfection required).
What causes stress eating and drinking? (cortisol + cravings)
Well, it's more than emotional; it's physiological. Scientific studies show that when we're stressed, our bodies release cortisol, a hormone designed to help us deal with a perceived threat or danger. These short bursts of cortisol are important and potentially life-saving. However, prolonged periods of stress can result in high cortisol levels, leading to an increased appetite, overeating, and even weight gain. The health concerns are significant.
Why waist circumference matters more than the scale
Chronic stress is linked with more visceral fat (deep “belly” fat around your organs), which increases risk for diabetes, heart disease and stroke. This is the fat underlying the so-called ‘beer gut’, or ‘pot belly’. As your waist circumference decreases, you drop dress and trouser sizes (hurrah), but more importantly, you decrease your risk for heart disease and diabetes (phew). I teach my clients how to measure their waist circumference (WC) because it's:
A more important indicator of fat loss than weight.
Easy to do at home .
In clinic, I sometimes use DEXA for a more detailed body composition check. DEXA (dual-energy X-ray absorptiometry) is a low-dose X-ray machine. DEXA is primarily used to check your bone density, but it’s also a more accurate measure of your body's composition of visceral fat and muscle mass.
How do we stop stress eating and drinking?
Beyond the modern world’s obsession with convenience eating and the obesity epidemic, there's a fascinating link between food, fluids, and your body and mood. Emerging scientific evidence shows that what we consume can affect our physical and emotional state - from feeling tired and sluggish to experiencing anxiety and depression. If you're a busy professional woman and mother like me, it’s all too easy to quickly grab conveniently packaged processed foods like chocolate, a pastry or a snack bar on the go.
The good news? You can change this without becoming “perfect” with food. Start small — and start where it’s easiest.
3 surprising things about stress, food and mood
If you're wondering - "Why would I want to swap my tasty treat for something less palatable and more substantial?" here are three little-known secrets that almost no one knows about the food-fluids-mood connection:
1. Did you know that drinking just one sugary beverage a day may increase your risk of depression ? That's right! Observational research has linked sugary drinks with higher depression risk, but exact percentages vary by study or population. So, that seemingly innocent can of fizzy drink or bottle of sweet tea could be wreaking havoc on your mental health. That’s a compelling reason to start swapping out some of those sugary drinks for water.
2. Another lesser-known fact is that certain foods can actually boost your mood and reduce stress. For example, dark chocolate contains compounds that promote feelings of happiness and relaxation, while omega-3 fatty acids found in fatty fish like salmon can help reduce anger, anxiety, and depression and improve overall brain function.
3. Finally, stress affects our food choices. Chronic stress stimulates our craving for nutrient-dense "comfort foods." It can also impact how our bodies process and store fat. Essentially, when we're stressed, our bodies release hormones like cortisol, which can lead to increased belly fat and other health problems.
So, the reasons for learning how to manage your stress better and make healthier food choices are numerous: you can improve your physical, mental and emotional health and well-being.
A 5-step plan to calm cravings (start today)
Try following this step-by-step plan to start making positive changes to your diet and hydration habits:
1. Identify your biggest challenge
Is it stress eating and drinking, lack of time to prepare healthy meals, or simply not knowing what foods and beverages are best for your mood and energy levels?
2. Set a realistic goal
Don't try to overhaul your entire diet and hydration routine at once. Instead, choose one small goal that you can realistically achieve in the next week, such as drinking more water or swapping out sugary snacks for healthier options.
3. Create an action plan:
Write down specific steps you will take to achieve your goal, such as setting reminders to drink water throughout the day or prepping healthy snacks in advance.
4. Track your progress
Keep a journal or use a habit-tracking app to monitor your progress and celebrate small victories along the way.
5. Celebrate your small wins
Behaviour change is a journey that takes time and requires patience and persistence. To keep your motivation up, celebrate your baby steps of progress instead of waiting until you reach your ultimate goal - the big win.
Habit changes take time and effort but small changes add up. By taking control of your food and fluid intake, you can experience fewer cravings, more stable energy levels, and enjoy a calmer mood.
Join me tomorrow for Day 4 as we explore physical activity and its role in revolutionising self-care. Until then, nourish your body and don't feed your stress.
Start here today (pick one)
When you’re stressed, your brain reaches for fast relief — so we’ll focus on small swaps that steady cravings and support your mood.
Hydration first: drink water before snacks/alcohol (2 minutes).
Protein + fibre snack: prep one “default snack” for the week.
Delay + decide: wait 10 minutes, then choose intentionally.
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Let's make your success healthy and happy!
Dr. Masi
Health & High-Performance Doctor for Women | HERSELF HEALTH
Disclaimer: This content is general information only and not medical advice. It may not be suitable for you. Please seek personalised advice from your healthcare professional.
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