Breaking Unhealthy Habits When We’re Stressed and Overwhelmed

When life turns up the stress, it’s easy to see our healthy routines slip away. Suddenly, the activities we rely on to keep us balanced—like nourishing meals, exercise, and good sleep—take a backseat to late-night snacking, endless scrolling, or skipping our usual workout. It’s a pattern many of us fall into when life feels overwhelming, and the kicker is that these habits often leave us feeling worse, not better.

Over the years As a nutritionist and functional?health?coach, I’ve witnessed—and personally experienced—how challenging it can be to break these habits when stress is high. The good news is that with a few simple strategies, we can start to break the cycle and lean on healthier habits that actually help us manage stress.

Let’s dive into some of the steps I’ve found most effective, both in my own life and for my clients.

1. Recognize What’s Happening

When we’re stressed, we tend to default to autopilot mode. Our brains want quick relief, so we reach for things that feel comforting in the moment. That might look like a handful of snacks, a glass of wine, or even getting lost in our phones. Recognizing this pattern is the first step toward change.

The next time you feel that pull to indulge in an unhealthy habit, pause for a moment. Ask yourself, What do I really need right now? Often, we’ll find that what we’re truly craving is something deeper, like rest, connection, or a sense of calm.

2. Give Yourself Permission to Slow Down

Stress convinces us that we need to keep moving, keep producing, or keep achieving. Slowing down feels counterintuitive, but it’s essential for breaking free from stress-driven habits. For me, this meant learning that it’s okay to take a break—to step away from my work, take a deep breath, and give myself a moment to recalibrate.

This doesn’t have to mean an hour-long meditation (although if that’s your thing, go for it!). It could be as simple as a five-minute walk, a quick stretch, or even a few deep breaths. These moments of pause remind us that we’re in control, and they can interrupt the urge to engage in unhealthy habits.

3. Swap a Draining Habit for a Restorative One

If we’ve been relying on unhealthy habits for stress relief, it can feel daunting to stop cold turkey. Instead, try swapping a draining habit for one that’s more restorative. For instance, if stress has you reaching for snacks throughout the day, try swapping one snack break for a glass of water or a cup of herbal tea.

I’ve found that even these small swaps add up. Each time we choose a habit that refreshes us rather than drains us, we strengthen our resilience against stress. It’s less about achieving perfection and more about making small, consistent choices that support our well-being.

4. Set a Small, Achievable Goal

In the face of stress, big goals can feel overwhelming, and they may actually add to our stress levels. Instead, try setting small, achievable goals that help you rebuild healthy habits, even if they feel modest. For instance, commit to one nutritious meal a day, or make a promise to yourself to go to bed 15 minutes earlier.

The beauty of small goals is that they’re manageable. They give us the satisfaction of progress without overwhelming us, and they create a foundation for larger changes over time. Every small success builds our confidence and reinforces our commitment to healthier habits.

5. Practice Self-Compassion

Finally, and perhaps most importantly, practice self-compassion. This is the part that’s often overlooked when we talk about breaking habits, but it’s crucial. We’re all human, and that means we’re bound to slip up, especially when we’re stressed. Instead of beating ourselves up, it’s essential to acknowledge that breaking unhealthy habits is a journey, not a one-time fix.

I’ve had plenty of days where I didn’t stick to my goals or fell back into old habits. But over time, I’ve learned to treat those moments with kindness rather than criticism. Self-compassion not only makes us more resilient but also helps us move forward with a sense of hope and possibility.

Breaking the Cycle

Breaking unhealthy habits when we’re overwhelmed is hard work, but it’s worth it. When we choose even one small action that supports our well-being, we’re sending a powerful message to ourselves: that we deserve to feel good, even when life is challenging.

Each day is an opportunity to make choices that serve our health rather than drain it. It’s a journey, and there’s no perfect way to get there, but with a little patience and a lot of self-compassion, we can build the habits that truly nourish us—no matter what life throws our way.

If you’re interested in learning more about strategies for managing stress, breaking unhealthy habits, or cultivating resilience in your personal or professional life, I’d love to speak with your team or organization. Please feel free to reach out and connect—I’m here to help empower you on your journey to wellness.