Eating When Everything Feels Overwhelming

We all go through periods of increased emotional distress, and for many of my clients, that’s happening right now. The uncertainty and instability in our world—threats to healthcare access, job security, civil rights, and basic safety—are leaving many feeling unmoored and exhausted. I’m feeling it too. When life feels overwhelming, food can become a complicated part of the equation.

For some, food provides comfort—a completely valid and understandable coping mechanism. For others, stress makes eating feel impossible. If that’s you, you’re not alone. In a previous blog post, I discussed why this happens and offered some strategies to help. Today’s post will expand on those ideas and provide additional tools.

If your distress is making it hard to eat enough, or if it’s causing you to eat in a way that feels out of control (or both), today’s post is for you. My hope is that these strategies help food feel a little less stressful. Hang in there.

If Eating Feels Hard Right Now—Start Here

No matter what your relationship with food looks like right now—whether eating feels impossible, chaotic, or like your main source of comfort—the first priority is making sure you're getting enough nourishment. When we’re under stress, it’s tempting to relieve pressure by taking eating off our to-do list, but under-fueling your body can make everything feel even more overwhelming.

Making sure you're eating enough is a foundational step. Even if you feel like you're eating compulsively or turning to food for emotional reasons, ensuring consistent nourishment can help regulate your body's signals and reduce feelings of urgency or distress around food. Undereating is one of the biggest culprits behind feeling out of control with food. So, before diving into other strategies to manage compulsive eating, let’s start with ways to support yourself in meeting your basic nutritional needs.

1. Lower the Bar ⬇️

When emotional distress is high, the energy to prepare meals often disappears. Now is the time to simplify. What’s the easiest way to get food in your body? Maybe that looks like a granola bar and a cheese stick, a smoothie, or a couple of pieces of toast. Soft foods and fluids can sometimes feel easier to eat. Here are some ideas for packing a lot of nutrition into a small volume of food-

• Smoothie- Nutrition drink (ex. Orgain Nutrition Shake, Carnation Instant Breakfast, Kate Farms Nutrition Drink, or other high calorie protein beverage) + banana + nut butter

• Milkshake- Your favorite ice cream + milk + protein powder

• Smoothie- Yogurt + water or milk + mixed fruit (I like banana, strawberry and mango) + avocado

• All of these mix in options can increase nutrition content of blended beverages - protein powder, nut butters, chia seeds, ground flaxseed, avocado, yogurt 

2. Lean on Familiar and Easy Foods 🫶 🍜

Decision fatigue is real, especially when stress levels are high. Keep a handful of go-to foods that require minimal prep: frozen meals, peanut butter and jelly, ramen noodles—whatever works. Now is not the time to be rigid about what an “ideal” meal looks like. Convenience is your friend.

3. Set Gentle Reminders ✏️ 🗒️

Stress can blunt hunger cues, making it easy to forget to eat. Set gentle reminders—an alarm, a sticky note, or a check-in buddy—to prompt you to eat at regular intervals, even if you don’t feel hungry.

4. Use “Bridging” Strategies 👏

If eating feels overwhelming, start small. A sip of a protein shake, a couple of crackers, a piece of fruit or even just a warm beverage like tea or hot chocolate can wake up your appetite. Sometimes, starting is the hardest part. Even if you don’t end up eating much, you’re still offering your body nourishment.

5. Tap into Support Systems ☎️ 🌯

If you have people you trust, let them support you. Ask a friend to drop off a meal, order takeout together, or have someone on the phone while you eat. Even if they don’t know what you’re struggling with, their presence can make it easier to get food in.

When Eating Feels Out of Control

If we can separate emotional eating from the shame imposed by diet culture, we can recognize it as just one of many ways to soothe ourselves. It is important to remember that turning to food for comfort is not inherently bad—it is one of many coping mechanisms available to us. The goal is not to eliminate emotional eating but to expand the tools we have to support ourselves during times of distress.

If you feel like you’re eating compulsively or overeating, start by checking in with your body. Are you eating enough throughout the day? Diet culture can distort what we think is “enough,” and if you’ve been restricting—even unintentionally—your body might be trying to compensate. Ask yourself:

• Have I eaten enough today?

• Is there a reason I might be hungrier than usual?

• Have I been thinking about needing to eat less or restrict certain foods?

If you’ve truly been nourishing yourself adequately and still feel out of control with food, or if you’re using food primarily as a way to soothe emotions, here are some strategies to explore.

1. Check in with the Emotional Need

If food has become your primary coping tool, take a moment to check in with your emotional state. An emotion wheel (like the one below) can help you identify what you’re feeling. Simply naming an emotion can sometimes reduce its intensity and provide clarity on what you might need—whether that’s comfort, connection, rest, or an outlet for stress.

Checking in with your emotional state is not about stopping yourself from using food as comfort. It’s about understanding what’s underneath the urge so that you can expand your coping strategies.

2. Try Distraction

Sometimes stepping away can help interrupt the pattern of eating, especially if you don’t feel up for examining the emotion underneath. Try engaging in a distraction—watch a funny video or a comforting TV show, call or text a friend, pet your dog, or step outside for fresh air. Shifting your focus, even briefly, can help reduce the intensity of the compulsion to eat.

Sophie- my go-to distraction and snuggle buddy!

3. Turn to Your Breath

If breathing exercises aren’t your thing, feel free to skip this. But if you find them helpful, here are a few to try:

• Lengthen your exhale: Breathe in for 5, out for 7. A longer exhale can help calm the nervous system.

• Square breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.

• Color breathing: Imagine inhaling a calming color (light blue, for example) and exhaling a stressful color (muddy green or cruddy red). Visualization can make breathwork more engaging.

Final Thoughts: Be Kind to Yourself

Whether you are struggling to eat enough or feeling out of control with food, self-compassion is key. If you skipped a meal or ate in a way that feels unhelpful, try to meet yourself with understanding rather than judgment. It’s easy to fall into self-criticism. Try to remember that eating during times of overwhelm, fear or distress is challenging, and you are doing the best you can. Especially right now, offering yourself compassion and convenience can feel like an act of rebellion—lean into it, if it’s helpful.

Instead of berating yourself, try asking: “What would I say to a friend in this situation?” You deserve that same grace. Eating may not feel easy right now, but small, gentle steps can help. Be kind to yourself and take it one moment at a time. 

If you are finding yourself with more unanswered questions at the end of this post, or feeling that you need more support to implement these strategies, I am here to help. Navigating your relationship with food, especially during stressful times, can feel overwhelming, but you don’t have to do it alone.

Support can come in many forms—whether it’s professional guidance from a dietitian or therapist, connecting with a community that understands your struggles, or simply reaching out to a trusted friend. Seeking support is a sign of strength, and having the right resources can make a meaningful difference. If you’d like personalized strategies or a space to process your experiences, reach out. You deserve compassionate support and practical tools that work for your unique needs.