How do I stop stress eating when I feel overwhelmed?

The key is to create a pause between the feeling and the eating. When you notice the urge, wait 10 minutes and do something physical first, like walking around the block or doing a few jumping jacks, since movement directly reduces cortisol. Drinking a full glass of water also helps because thirst and stress hunger feel similar. Longer term, identify your specific triggers by keeping a brief note on your phone when cravings hit. Replace the habit with something that addresses the actual need, so if stress eating is about numbing out, try a short breathing exercise or calling someone instead. Keeping highly processed snacks out of your immediate environment removes the easiest option when willpower is low.