Navigating Change – Tips for Emotional Eating & a Must-Watch Podcast
Life has a way of throwing curveballs, and I recently faced one myself—I was laid off as part of the recent government RIF. Over the past few weeks, I’ve seen firsthand how this transition has affected not only me but also my colleagues and friends in similar situations. The stress levels are high, and many are experiencing physical signs of distress, such as elevated blood pressure and trouble sleeping—something I, too, have struggled with.
Through this experience, I’ve noticed a common tendency to seek comfort in food and alcohol as a way to self-soothe or regain a sense of control. Many turn to high-fat, sugary foods for a temporary mood boost, while others increase alcohol consumption in an effort to unwind. While these habits may bring short-term relief, they can also disrupt sleep, energy levels, and overall well-being in the long run. Research shows that stress and uncertainty can lead to increased cravings for highly palatable foods, while chronic stress can also affect cortisol levels, which may contribute to emotional eating and disrupted sleep patterns (Harvard Medical School, American Psychological Association).
Given all this, Friend, I wanted to share a few simple yet effective strategies to help navigate emotional eating during stressful times:
Pause before eating. Ask yourself, “Am I actually hungry, or am I eating out of stress?” Taking a moment of awareness can help shift emotional eating patterns.
Engage in a calming activity first. Deep breathing, a short walk, or drinking a glass of water can provide the same stress relief you may be seeking from food.
Keep nourishing snacks on hand. Having healthy options readily available makes it easier to make mindful choices when cravings hit.
At the same time, I wanted to share a very interesting podcast I listened to by Dr. Andrew Huberman.
Podcast Recommendation: What Alcohol Does to Your Body, Brain & Health by Dr. Andrew Huberman
Dr. Huberman dives deep into how alcohol affects the brain and body, and explains:
How alcohol impacts brain function, hormone balance, and gut health
The science behind hangovers and practical ways to reduce their severity
How alcohol disrupts sleep and exacerbates stress
Since alcohol is often used to unwind but can actually worsen stress and sleep issues, this episode provides valuable insights for anyone looking to make more informed choices about their health.
If you found this helpful, Friend , consider sharing it with a friend or colleague who might be going through a stressful time.
I’d also love to hear from you—what wellness practices have helped you through challenging times? And if there’s a health or wellness topic you’d like me to cover in a future newsletter, let me know!
With love and encouragement,
Khalida
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