Lockdown upended our daily routines, and with them our relationship with food. Stress, boredom and anxiety can push us toward “stress-eating” — reaching for food not out of real hunger, but to manage an emotion. Here are eleven practical strategies for recognising it and keeping it in check.

1. Eliminate temptations at home. Don’t keep your biggest trigger foods in the cupboard — if they’re not there, it’s easier not to give in.
2. Keep a regular meal schedule. Eating at fixed times helps stabilise blood sugar and prevents sudden hunger spikes.
3. Don’t over-restrict. Overly strict diets increase the risk of compensatory binges; eat enough throughout the day.
4. Cook new, light recipes. Experimenting in the kitchen turns time at home into a creative outlet, not an anxious wait by the pantry.
5. Stay hydrated. Drink at least 2 litres of water a day: thirst is often mistaken for hunger.
6. Move. Exercise at least 3 times a week, even at home: physical activity reduces stress and regulates appetite.
7. Prevent boredom. Plan your day with activities, reading or hobbies, so food doesn’t become the only entertainment on offer.
8. Practise mindful eating. Eat without distractions (TV, phone), paying attention to hunger and fullness cues.
9. Control your portions. Use smaller plates: it visually helps you perceive adequate portions without feeling deprived.
10. Choose nutrient-dense foods. Favour foods rich in nutrients (vegetables, lean protein, whole grains) that keep you fuller for longer.
11. Limit alcohol. Alcohol lowers food inhibitions and adds empty calories; keep it in check, especially on stressful evenings.

You’re not alone in this: stress-eating is a very common human response to stress. If you feel your relationship with food is causing you difficulty, a nutrition consultation can help you build strategies tailored to you.