When people are under stress and feel a strong craving for sweets, anglophones often joke that spelling the word "stressed" backward results in "desserts." However, not everyone reacts to stress in the same way. Some people eat more or turn to fattier or sweeter foods when stressed, while others lose their appetite. Still others experience no change in their eating habits. The reasons for these differences are complex. "Science suggests that in humans, it is the interaction between behavioral, environmental, and genetic factors that determines a person's susceptibility to eating under stress," notes Kimberly Smith, an assistant professor in the department of psychiatry and behavioral sciences at the Johns-Hopkins University School of Medicine in Baltimore, who studies eating behavior. For many people, "the release of cortisol can increase appetite and food consumption, especially of foods high in fats or sugars," she explains. Although cortisol has many functions, it is generally considered a stress hormone because its levels increase in response to intense pressure or high anxiety, which triggers hunger, fat storage, and a decrease in blood flow in the brain regions that regulate food consumption. People who impose severe dietary restrictions, that is, those who wish to limit their food consumption to manage their weight, are also more likely to eat under stress. "They may lose control and their inhibition when they are stressed," explains gastroenterologist Lawrence Cheskin, chair of the nutrition and food studies department at the College of Public Health at George Mason University and coauthor of the book Weight Loss for Life. She continues: "The way you manage stress can also increase your vulnerability: if your adaptation strategy is passive or avoidant, you will be more likely to consume food under stress." The nature of stress and its effects Everyone perceives stress in different ways. There are, however, marked differences in how acute or chronic stress affects appetite. Laura Holsen, a clinical neuroscientist and assistant professor in psychiatry at Brigham and Women's Hospital and Harvard Medical School, notes that in situations of acute stress, such as narrowly avoiding a car accident or an office presentation, appetite generally tends to decrease. In cases of chronic or long-term stress, such as an unhappy marriage or a stressful work environment, appetite and food consumption often increase. The level of ghrelin, a hormone that triggers a greater sense of hunger, tends to "increase and remain high," explains Laura Holsen. As for the level of leptin, a hormone that triggers the feeling of satiety, research indicates that it decreases after acute stress, especially in people whose weight is within the so-called "normal" range. These hormonal changes can stimulate appetite and reduce the feeling of satiety in a stressed person, which can lead them to lose control of their eating. "Chronic stress also leads to overactivation of the hypothalamic-pituitary-adrenal (HPA) axis, which can result in chronic cortisol elevation that increases appetite and the desire to eat," explains Kimberly Smith. In addition, research has shown that the activation of the brain's reward circuit in people who have a habit of eating compulsively was "reduced." "The satisfaction provided by highly appetizing foods is less, and their brain needs more fatty and sugary foods to get a response from this circuit, which perpetuates the cycle of overeating," indicates Kimberly Smith. A similar study published in Physiology & Behavior showed that women who reported eating compulsively tended to do so more after performing mentally stressful tasks if their systolic blood pressure increased. On the other hand, a study published in 2020 in Translational Psychiatry revealed that people with obesity, whose cortisol levels rise and remain high longer than expected when reacting to acute stress, consumed more food than those of the same weight whose cortisol levels were low. Cumulative stress throughout life also seems to have an influence on food consumption under stress. In a study published in a 2023 issue of Appetite, some participating women who had endured more stress in their lives ate more M&Ms after participating in a stressful task, such as preparing and delivering a speech, than those who had experienced less stress. The emergence of this adaptation mechanism To some extent, the effects of stress on a person's appetite can correspond to a form of learned response, notes Lawrence Cheskin. "If you grew up in an environment where stressed people turned to food, you may be more inclined to imitate this behavior in your own life." If you have noticed that eating cookies or chips when you feel stressed helps you feel better, at least in the short term, you might make this behavior your preferred strategy. Unfortunately, eating under stress can become a vicious cycle. After all, consuming sugary or starchy foods increases serotonin and dopamine levels, brain chemicals that provide a sense of well-being, explains Rachel Goldman, a clinical psychologist and assistant professor in the clinical department of psychiatry at the New York University School of Medicine. "Eating compulsively under an emotion has a utility. When you eat comforting foods, you immediately activate your brain's 'pleasure center,' which gives you a feeling of well-being." In a study published in the 2022 issue of the journal Foods, researchers asked people to participate in two different cognitive tasks on alternate days: solving an unsolvable anagram to induce stress and coloring a mandala page to relax. They then had to evaluate food categories based on what they would prefer as "reward snacks." More people chose a sugary, high-fat snack after the stressful task rather than after the relaxing activity. In addition, compulsive eating can make you forget your problems. "It's not a bad thing in itself, but if it's your only defense mechanism, or if it is a source of distress or health problems, it can be problematic," indicates Kimberly Smith. Over time, the reflex to eat under stress can lead to weight gain. Research has shown that depression and emotional eating suggest a greater weight gain over a seven-year period. A study published in the 2022 issue of the journal Public Health Nutrition revealed that perceived stress coupled with this eating behavior were associated with weight gain in healthy adults during the early stages of the imposed confinement due to the COVID-19 health crisis. Mastering the effects of stress on appetite "Like most habits, the solution first involves recognizing the pattern, that is, identifying what triggers these emotional cravings," explains Dr. Lawrence Cheskin. "Once you have identified them, you can try to recognize the trigger before it leads you to the kitchen, then set up an alternative activity. Ask yourself: what can I do instead?" For example, you can divert yourself from the urge to eat by going for a walk, calling a friend, or reading something interesting. Rachel Goldman advises creating a list of activities consisting of at least three activities: for example, practicing mindfulness meditation, doing physical exercise, practicing yoga, or writing down your feelings without self-censorship or self-criticism. These activities can help manage stress, as well as regain control of your eating and your life. "Sometimes, several tools are necessary, and the one you prefer today may not be the one that suits you tomorrow." In addition, "if you are likely to eat under stress, it can be useful to limit the presence of high-fat and high-sugar foods at home or at work," advises Kimberly Smith. If they are out of sight and reach, it can force you to cultivate other adaptation strategies. If you have the habit of mindlessly snacking or overeating when you feel stressed, do not feel guilty. On the contrary, be as compassionate to yourself as you would be to a friend. A study published in a recent issue of the International Journal of Behavioral Medicine revealed that, in addition to helping you feel better, self-compassion improved food choices after a stressful experience. "Leveraging food to cope with stress can generate many negative feelings, but this behavior is deeply rooted in our biology and environment," explains Laura Holsen. "Discussing it allows normalization of the fact that it is a very common human experience, which can only be a good thing."