Stress is an inseparable companion in life. It appears both when we are faced with serious difficulties in life, crises, tragedies, as well as when the situation changes unexpectedly or we are simply overburdened with excessive daily duties. Stress is unavoidable, but at the same time it would be unbearable to experience it all the time, without moments of respite. Stress creates tension in the psyche and body, which causes general discomfort and the need to discharge. People have different ways of dealing with stress. Some provoke arguments, others go to the pool or shopping, take a warm bath, or finally... eat. Eating under stress is quite common. It is used to be believed that food calms you down, calms you down, relaxes you, gives you comfort. Particularly sweets are attributed with such properties. But can food really be a cure for stress?

The power of association

The building of associations about food starts from the first days of our lives. When a baby cries and it is difficult to guess what he needs, the mother usually checks if his nappy is wet and tries to recognise if he is in pain or some other objective obstacle. If none of these circumstances are present, she usually either breastfeeds her baby or gives him a bottle. This method usually proves effective and not only for the satisfaction of hunger. In addition to food, the baby cuddled up to the mother gets her closeness, her warmth, the sound of her heartbeat, her gaze fixed on his face and the familiar melody of her voice. The act of eating is intertwined with a series of positive sensations and this relationship, often repeated, is reinforced and remains in the memory for life. Also when the child is older, food continues to accompany social relationships - it helps to express emotions and accompanies specific situations (e.g. ice cream to celebrate a good grade, chocolate for consolation, popcorn at the cinema, and a bar for a bike ride).

In moments of stress, our psyche is overloaded and can tend to regress. This involves switching off control mechanisms and rational thinking and switching on automatic thoughts and behaviours. We then revert to old, tried-and-tested ways of reacting that we know will bring relief. One such way becomes eating. Most often, this is a behaviour we are not aware of. By reflexively reaching for food, we may not even be aware of what has stressed us, or even that we are just in a stressed state. We are inclined to interpret any signals from the body and mental discomfort as hunger.

The first step to better coping with stress is to recognise the associations and habits of overeating under tension. It is worth answering the following questions: How does my body feel tension? What signals does it send me? What is going on in my head at that time, what am I thinking about, how am I thinking? What foods do I reach for? Where do I eat? How do I eat? How quickly? Changing each of the following elements contributes to better management of overeating under stress.

Mental hygiene

The common saying is that prevention is better than cure. When the body and psyche are in good shape, general resilience is greater and challenges are easier to cope with. When the body is overtired or exhausted, it copes less well. While a lot of attention is paid to strengthening the body's immunity (e.g. vaccinations, vitamins, probiotics), little is said about developing mental immunity. Mental resilience is influenced by many factors.

photo: panthermedia

These include:

• adequate sleep - it is believed that 7-8 hours of sleep per night is optimal for an adult; this time may vary individually, but it is important to ensure that the body recovers each night,
• mental relaxation and rest - it is important to maintain a balance between effort, activity, work and pleasure and rest; this can be achieved through hobbies, sport or any activity that gives pleasure,
• positive thinking - about yourself, other people and the world around you,
• a favourable emotional situation - to avoid, for example, prolonged uncertainty, chronic conflicts, violence, bullying,
• social support - the presence of people you can talk to sincerely, who you can count on for help, the feeling that you are not alone,
• acquisition of knowledge and skills - learning e.g. relaxation techniques or assertiveness not only makes you feel better, but also allows you to cope better with difficult situations.