India, Feb. 28 -- D o you sometimes find yourself reaching for snacks even when you're not truly hungry? Whether it's exam season or the night before a big client presentation, that sudden urge to eat, especially comfort food, could be stress showing up as emotional eating, something many of us have experienced. "While the occasional indulgence is harmless and human, relying on food as the primary coping mechanism can take a toll on both physical health and emotional well-being," warns psychiatrist Dr Vineet Pali. Here are suggestions to manage stress better: The first step is learning to tell the difference between physical hunger and emotion-driven cravings. When you pause and assess what your body is actually asking for, you're less likely to eat on autopilot. The psychiatrist explains, "Emotional hunger often strikes suddenly and intensely, accompanied by cravings for specific comfort foods. Genuine physical hunger, in contrast, builds gradually and can be satisfied with a balanced meal." Stress isn't the only trigger. Boredom and loneliness can also drive emotional eating. Instead of reacting immediately, creating a small pause between emotion and action goes a long way. A short walk, a few minutes of deep breathing or simply sitting still can help you reset before reaching for food. Instead of focusing on restriction, think expansion. Dr Vineet recommends reframing the approach: "The goal isn't to impose restriction but to widen your emotional toolkit so food becomes one option among many, not the default one." Simple alternative activities can help regulate emotions naturally and lower cortisol levels. These include light physical activity, journalling, listening to music, stretching or connecting with a trusted friend when stressed. Over time, these small shifts reduce the need to self-soothe with food. Healthy eating isn't just about willpower; it's about consistency. Skipping meals or following extreme diets can increase vulnerability to emotional eating. Therefore, Dr Vineet advises eating balanced meals at regular intervals, including protein, fibre and healthy fats. This supports both physical satiety and emotional steadiness. Planning meals or keeping nourishing snacks on hand can also prevent impulsive choices....