Stress eating is a challenge that many people face, like I once did. So you might wonder how to stop stress eating yourself.
Have you ever considered that a faith-based solution that cares for your mind, body, and Spirit is best? After all, we were created on purpose and for purpose!
A holistic solution helped me to overcome stress eating. It can empower you too in removing this stumbling block.
Why do I believe? Here’s a little background about my struggle with stress eating:
I developed childhood habits of using food for comfort. But those habits caused me major health concerns as an adult. Even though I was a Registered Nurse and knew what to do about my health, I had a hard time doing it for long!
I always put myself on the shelf to care for others. Can you relate?
After gaining weight, increasing blood pressure, and having a chest pain that I thought would kill me, God showed me a better way to manage negative emotions. I learned to seek Him for wisdom and strength to cope with life problems rather than bury them under food.
This article shares how to stop stress-eating using Biblical principles and practical strategies.
Now, let’s discuss the underlying causes of stress eating.
Understanding Stress Eating
You may wonder, “Why do I eat when I’m stressed?” When we get stressed, our body makes a hormone called Cortisol. Cortisol is like an alarm that tells our body we are in danger (whether real or not) and that we need to fight, flee, or freeze. Cortisol can make us feel hungry, especially for sweet or fatty foods.
Two other factors can support the stress eating habit:
- Our mental perspective about the situations or people that cause us stress
- Our habits to either handle stress directly or avoid/numb ourselves to it.
Through the 5 steps, you’ll learn how to address both as you learn how to stop stress eating.
5 Steps on How to Stop Stress Eating
Recommended Tools for How to Stop Stress Eating
- A Bible, Bible app, or access to an online Bible, such as Biblegateway.com or Biblehub.com
- A blank journal or free online journal such as Penzu.com
- Willingness to face challenges directly with the Lord’s help
- A humble heart in following the Lord’s guidance through prayer
Through the following 5 steps on how to stop stress eating, you will learn about Spiritual and emotional resources to handle stress, plus physical habits to practice that will help to make your mind and body more stress-resilient.
1. Remember that God loves you and is on your Side.
What to Do: Believe that God loves you, has a great plan for your life, and that He will help you overcome during stressful times.
Tip: Take time to pray and praise often for assurance of God’s presence in your present.
One of the most powerful promises in God’s word assures us that we don’t face our problems alone:
Matthew 11:28-29
“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls.’”
Jesus’ calming words are an invitation to bring your daily concerns to Him for comfort and emotional rest, learning to navigate life with His help versus turning to food for relief.
The following scriptures can also increase your trust in God during difficult times:
Isaiah 41:10
“Fear not, for I am with you; Be not dismayed, for I am your God. I will strengthen you, Yes, I will help you, I will uphold you with My righteous right hand.’”
Philippians 4:19
“And my God shall supply all your need according to His riches in glory by Christ Jesus (NKJV).”
These verses reassure us that the Lord will provide for all our needs, including emotional support. Instead of relying on comfort in food to soothe negative feelings, we can turn to God, who provides whatever we need to cope with times of stress in life-affirming ways.
2. Assess your Stress: “Is this Situation Within my Control?”
What to Do: During times of uncontrolled stress, assess your stress source with this question: “Is this situation within or outside of my control?”
Tip: Depending on the answer, here is a framework to respond:
* Within your Control: Ask God for His wisdom on what to do and the strength to do it.
* Outside of your Control: Release the situation to God in prayer.
Many times, people experience unnecessary stress because they try to control situations outside of their control, such as an adult child’s behavior. While we can influence them, we cannot change them. The choice to change is up to them.
At the same time, people can avoid facing situations within their active control, such as our own eating habits.
Using this mental framework can help prevent unnecessary stress so that you have increased energy to cope with challenges you can control.
Plus, through releasing situations outside of your control to God, you grow in trust and reliance upon Him, preventing Spiritual and emotional disconnect.
Bonus Tip: I recommend keeping a food journal to document stress episodes, emotional eating triggers, and your response. You can then identify patterns so that you can build habits that serve you, not you serve them.
3. Care for your Physical Health Needs.
What to Do: Take steps daily to build up your health resources (nutritious food, physical activity, and quality sleep) for increased energy and emotional resilience as you learn how to stop stress eating.
Tip: Opt for foods high in fiber and protein, such as beans, peas, and lentils (or pastas made with red lentils or chickpeas), lean meats, vegetables, and whole grains to tolerance to satisfy physical hunger, feel fuller longer, and avoid energy crashes that can put you at risk for emotional eating.
Many times, we crave unhealthy foods rich in sugar and fat under stress to self-medicate because these foods can trigger the release of Dopamine, the brain’s reward chemical.
While Dopamine can help relieve the physical symptoms of stress temporarily, indulging in junk food regularly can cause health problems long-term (believe me, I know)!
The good news is that we can choose healthy habits that serve us better, such as nutrient-dense foods and regular exercise to support a stable blood sugar and emotional stability.
Some of my favorite tasty foods rich in fiber and protein include:
* Greek yogurt mixed with berries and walnuts, sweetened with Stevia
* Black Bean Chili with Ground Turkey
In addition, taking time throughout the day for physical movement and deep breaths to release muscle tension, plus setting a relaxing bedtime routine (including warm baths with essential oils like Lavender) can make you feel comfortable and cared for during stressful seasons.
Bonus Tip: Here is an easy way to tell the difference between physical vs emotional hunger: When you feel the urge to eat, place your hands on your stomach and do a mental check. Is the discomfort coming from your stomach (below the neck) or is it coming from above the neck?
If the desire originates below the neck, then that is physical hunger; eat using the recommendation above. However, if the desire originates from above the neck, then that is emotional and your cue to seek the Lord in prayer or journal about it.
That way, you can determine your real need and care for that directly rather than smoother it with food.
4. Seek Spiritual and Emotional Support.
What to Do: Engage with faith groups or communities for encouragement, support and accountability, such as the online Take Back Your Temple Community, as you learn how to stop stress eating.
Tip: Share your feelings and challenges with trusted believers for prayer, Biblical encouragement, and wise counsel as needed.
Seeking Spiritual and emotional support can help prevent stress eating because you can give and receive comfort and guidance during tough times. You get assurance that you have a team backing you up!
Plus, supportive faith connections can create positive feelings and emotions, increasing peace, strength and confidence on your journey.
The Bible provides wisdom in this matter:
Ecclesiastes 4:12
“Though one may be overpowered by another, two can withstand him. And a threefold cord is not quickly broken.”
Knowing that we are not alone and that others care about us can make it easier to handle stress without turning to food. Combining Spiritual and emotional support creates a strong way to feel better both inside and out.
5. Expect Tests and Be Prepared.
What to Do: Recognize that we will face challenges in the world, however we can overcome them with God’s help, growing to know and trust Him more.
Tip: Start a Journal of Testimony (JOT), documenting the challenges you face and how the Lord showed Himself strong on your behalf.
Is overcoming the stress eating habit easy? Not always. If you are like I was, you’ve practiced emotional eating for years; you likely started young when you didn’t know any better.
But now that you are an adult, you are now learning better ways to cope with stress. Give yourself space and grace to build habits that serve YOU, not you serve them.
See this journey as an opportunity to know the Lord better today than you did yesterday.
Just imagine you being stronger, energetic, and more peaceful, becoming everything God calls you to be with His help.
For that reason alone, this healing journey is worth taking!
Now that you understand the profound impact stress eating can have on your physical, emotional, and Spiritual well-being, it’s time to take action. Imagine a life where you are in control of your eating habits, guided by faith and empowered by a supportive community!
The “Take Back Your Temple” Community offers a transformative journey designed to help you reclaim your health and Spiritual vitality.
With personalized guidance, faith-based strategies, and a network of like-minded believers, this Community is your path to overcoming stress eating and embracing a life of peace and purpose. Join us today and take the first step towards a healthier, more fulfilling life.
Benefits of the Take Back Your Temple Community
Here are three major benefits of the “Take Back Your Temple” Community and how they help as you discover how to stop stress eating.
- Spiritual and Emotional Support: The program provides a supportive community to help members overcome the Spiritual and emotional battles of positive change. By focusing on faith-based principles, it addresses the root causes of stress eating, helping members find strength in their spiritual journey and dismantle negative thinking patterns.
- Mindset Transformation: “Take Back Your Temple” emphasizes changing your mindset through Biblical principles. Members learn to think differently about food and their bodies, which helps them break free from the cycle of stress eating. This transformation is key to achieving permanent weight loss and overcoming emotional eating habits.
- Biblical Keys to Overcome Obstacles: The program teaches members to use Biblical keys to resist temptations and overcome obstacles. By submitting to God and resisting negative influences, members can gain control as they practice the principles learned in how to stop stress eating.
Success Stories
Julie Olson: “It is so powerful when we find someone such as you who shares her heart and journey! I too eat to soothe myself over deep emotional pain from past trauma. I have found hope in your ministry because I was using food to fill a place that I need to invite the Lord into and heal. Your program addresses that issue as well as the practical side of exercise and eating well. I thank the Lord for you Kimberly! You are helping to heal many who have wounded souls.”
Sue Ellis: “It is almost 5 years since I decided to take care of myself. My online search led me to you and your whole body program, body, soul and spirit. I am thankful – it was the right choice for me.”
Faith Simone: “The more I see myself through God’s eyes and yield to His ways, the more I grow to love myself. That in turn helps me to make wiser choices in regards to food and exercise. It also allows me to extend grace to myself when I mess up. No more guilt trips or defeatist mentality! I’m so thankful for this healing process.”
BONUS: When you join as a new Lifetime Take Back Your Temple Community member today, you’ll receive a special Temple Guardian bracelet.
This beautiful bracelet is a timely reminder of your desire to live a Spiritually strong, healthier life.
