How can I stop stress eating when anxious?

The key is to create a gap between the urge and the action. When anxiety hits, pause and ask yourself if you're actually hungry or just stressed. Physical hunger builds gradually, while stress eating urges come on suddenly and crave specific comfort foods. Practical strategies that work: keep your hands busy with something else like squeezing a stress ball or going for a short walk, drink water first since thirst mimics hunger, and identify your specific triggers so you can anticipate them. Replace the habit with a different stress reliever like deep breathing or calling someone. Also, don't keep trigger foods easily accessible at home. If you do eat, do it mindfully and without guilt, then move on rather than spiraling.