When life gets overwhelming, it’s easy to put your health goals on the back burner. But did you know that chronic stress can directly affect your weight and overall health? During Stress Awareness Month, it’s a good time to pause and check in with how stress might be showing up in your daily routine — especially if you’re working toward weight-related goals.
Stress and Emotional Eating
Stress can lead to what’s often called “emotional eating,” or using food as a quick way to feel better. That’s because stress hormones like cortisol can increase cravings for high-fat, high-sugar foods. These foods can bring momentary comfort, but over time, emotional eating can create habits that don’t support your long-term goals.
What can help:
- Pause before snacking: Ask yourself, “Am I physically hungry, or just feeling a certain emotion?”
- Create a comfort list: Identify non-food ways to soothe yourself like taking a short walk, calling a friend, journaling or listening to calming music.
- Don’t skip meals: Balanced meals at regular times can prevent dips in energy that increase cravings and reactive eating.
Building awareness around emotional eating isn’t about judgment — it’s about noticing your patterns and gently adjusting them.
Stress and Sleep Disruption
Stress can make it harder to fall asleep and stay asleep, which is important to highlight because poor sleep is linked to increased hunger, higher levels of cortisol and reduced motivation for healthy habits. Without enough rest, it’s harder to make thoughtful decisions around food, exercise and daily routines.
Try these tips if you’re having trouble sleeping:
- Set a wind-down routine with no screens 30 minutes before bed.
- Keep bedtime and wake time consistent, even on weekends.
- Use movement as a tool — regular physical activity can help improve sleep quality and reduce stress.
If you often wake up feeling tired, consider whether stress may be interfering with your sleep and what changes could help.
Stress and Physical Activity
When you’re feeling stretched thin, exercise might feel like another thing on your to-do list. But even a few minutes of movement can help reduce stress, release feel-good chemicals and improve your mood. You don’t have to do intense workouts for it to count.
Start small:
- Take a 10-minute walk after a stressful phone call or meeting.
- Try stretching or deep breathing during work breaks.
- Use music or podcasts to make movement more enjoyable.
If you’re stuck indoors or short on time, even a few chair stretches or walking in place during a commercial break can help reset your mood.
Final Thoughts
Stress is a part of life — but it doesn’t have to steer you off course. Paying attention to how it affects your sleep, eating and physical activity can help you make small changes that lead to better overall well-being. Whether it’s improving your sleep, eating with more awareness or fitting in light activity, these shifts add up. Be patient with yourself and remember that even small changes are worth celebrating.
By Cassie Story, RD, Nutrition Subject Matter Expert.
