How to Stop Stress Eating with Mindfulness

How Mindfulness Can Help You Stop Stress Eating

Stress eating and boredom eating are common behaviors that provide temporary relief. According to cravings expert Dr. Judson Brewer, these habits form because our brains receive a dopamine boost, creating a cycle of emotional eating.

Understanding Stress Eating vs. Real Hunger

Dr. Brewer, developer of the Eat Right: Now! app ($19.99/month, iOS/Android), explains that people often confuse:
- Emotional hunger (triggered by stress/boredom)
- Physical hunger (body's need for nourishment)

His app teaches mindfulness techniques to help users recognize this difference and manage cravings through:
- Daily 5-10 minute mindfulness exercises
- A "stress test" to identify emotional eating triggers
- A "want-o-meter" for craving management
- Support from an online community

The Power of Disenchantment

Dr. Brewer's unique approach focuses on disenchantment rather than willpower:
1. Continue eating craved foods initially
2. Pay close attention to the experience
3. Notice how you feel afterward

One patient who ate entire coffee cakes reported:
- Stomach discomfort
- Guilt
- The cakes didn't taste as good as remembered

"When you're disenchanted, you don't need willpower," explains Brewer. "The food loses its appeal naturally."

A Simple Mindfulness Technique for Snacking

Try this exercise from the app before eating:
1. Pause when a craving hits
2. Ask: "Am I physically hungry?"
3. If eating, focus on:
- The food's texture
- Its actual taste
- Your body's signals

Ongoing Research and Support

The app is currently being studied by UCSF to evaluate:
- Effectiveness for craving management
- Ability to resist acting on cravings

Clinical trials will begin soon to further validate its approach.

Key Takeaways for Breaking Stress Eating Habits

• Mindfulness helps identify emotional vs. physical hunger
• Disenchantment is more effective than restriction
• Short daily practices can create lasting change
• Community support enhances success

Ready to change your relationship with food? Mindfulness might be the missing piece.