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You’ve had a long, exhausting day. You’re overwhelmed, frustrated, or drained. Before you know it, you’re reaching for chocolate, crisps, or a glass of wine. Sound familiar?
Emotional eating—using food to cope with stress—is common, especially for women navigating the hormonal shifts of perimenopause. The problem? It’s a temporary fix that often leads to guilt, weight gain, and feeling even more out of control.
But the good news is, you can break the cycle.
When you’re stressed, your body releases cortisol, the stress hormone that:
Increases cravings for sugary and fatty foods.
Triggers mindless snacking.
Makes food feel like a quick escape from stress.
Over time, your brain starts associating food with relief, making the habit even harder to break.
Before reaching for food, pause and ask, “Am I actually hungry?” If not, what’s really going on?
Awareness is the first step to change.
If food has become your coping mechanism, try:
Movement: A quick walk, stretching, or deep breathing.
Distraction: Read, journal, or listen to music.
Relaxation: Meditation, a bath, or calling a friend.
The more you practice, the easier it becomes.
Skipping meals or undereating makes stress cravings worse. Keep your blood sugar stable by:
Eating protein and fibre at every meal.
Not skipping meals—especially breakfast and lunch.
Staying hydrated (thirst can feel like hunger).
A well-nourished body is less likely to crave comfort food.
Mindless eating—like snacking in front of the TV—disconnects you from your body’s hunger signals.
Sit down and eat without distractions.
Slow down and actually taste your food.
Emotional eating isn’t about willpower—it’s a habit. If you slip up, don’t beat yourself up. Progress, not perfection, is the goal.
Stress eating doesn’t have to control you. By recognising triggers, finding better coping strategies, and nourishing your body, you can take back control—without guilt or restriction.
Next time stress hits, pause. Choose a different response. You’ve got this.
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