It is 4 p.m. You have been in back-to-back meetings since morning, your phone has barely stopped ringing, and you are already thinking about that plate of jollof rice in the fridge. You had lunch only two hours ago, but somehow you feel like you need something to eat.
Then comes the familiar Nigerian solution to a stressful day: “Let me just buy something small.”
Perhaps it is a meat pie and soft drink from the office canteen, a doughnut and sweetened coffee, a handful of chin chin, or a plate of fried rice and chicken ordered through a delivery app.
But are you actually hungry?
The answer is not always yes.
Stress can significantly influence appetite, food cravings and eating behaviour. For some people, acute stress temporarily suppresses appetite.
For others, particularly during prolonged or repeated stress, it can increase the desire for highly palatable foods—those rich in sugar, fat and salt.
This is where stress eating can become confused with physical hunger.
When hunger is coming from the body—and when it is coming from stress
Physical hunger is a biological response to the body’s need for energy and nutrients. It generally develops gradually. You may notice stomach rumbling, reduced energy, difficulty concentrating or a general desire for food. After eating an adequate meal, the sensation usually settles.
Stress-driven eating can be different. The urge may appear suddenly and may be directed towards a specific food—perhaps a cold bottle of soft drink, a sweet pastry, fried snacks or a favourite comfort meal.
You may also notice that the urge appears after an argument, difficult workday, financial pressure, family concerns, traffic congestion or an emotionally exhausting experience.
This does not mean that the hunger is imaginary. The appetite and craving are real. The important question is what is driving them.
The Nigerian stress-eating environment
For many Nigerians, food is deeply connected to comfort, hospitality, celebration and social interaction. Food is also readily available in many workplaces, homes and social settings.
A stressful workday can end with “Let’s get shawarma.” A difficult journey through Lagos traffic can be followed by a sugary drink. Long working hours may mean relying on pastries, instant noodles or fast food because they are convenient.
There is nothing inherently wrong with enjoying these foods. The concern arises when food becomes our primary coping mechanism for stress.
Repeated stress eating can contribute to excessive energy intake and may make weight management more difficult, particularly when combined with inadequate sleep, prolonged sitting and low physical activity.
Try the PAUSE approach
Instead of immediately responding to a food craving, create a short pause.
P — Pause.
Stop for 30 seconds to one minute. Take a few slow breaths before deciding what to eat.
A — Assess your hunger.
Ask yourself: When did I last eat? Am I experiencing physical signs of hunger? Would I be satisfied with a balanced meal, or am I specifically craving one food? A simple hunger scale from 1 to 10 can help. If you have not eaten for several hours and your hunger is strong, your body may genuinely need food. Eat.
U — Understand the trigger.
If you recently ate but suddenly want a particular snack, consider what happened immediately beforehand.
Was it a stressful email? A difficult conversation? Boredom? Fatigue? Anxiety? Frustration?
Recognising the trigger is an important part of changing the behaviour.
S — Substitute another response when appropriate.
If you identify stress rather than physical hunger as the trigger, address the underlying need.
Take a short walk around the office. Step outside for fresh air. Practise slow breathing. Drink water. Call someone you trust. Stretch. Listen to music. Take a brief screen break.
If you are exhausted, the answer may be rest rather than another snack.
E — Eat mindfully if you are hungry.
This step is important because managing stress eating does not mean suppressing legitimate hunger.
If you are hungry, eat. Choose a balanced meal containing sources of protein, fibre-rich carbohydrates, vegetables or fruit and healthy fats according to your individual nutritional needs.
For a Nigerian meal, this might mean combining beans with vegetables and a moderate portion of whole or minimally processed carbohydrate; rice with vegetables and fish or chicken; or a balanced traditional meal rather than relying predominantly on refined snacks.
Do not turn healthy eating into another source of stress
One of the biggest mistakes people make is responding to stress eating with extreme dietary restriction.
Skipping breakfast after overeating the previous night, starving throughout the day or completely banning favourite foods can create a cycle of restriction, intense cravings and overeating.
Nutrition is not about achieving perfection at every meal.
It is about establishing sustainable patterns.
Regular balanced meals, adequate hydration, sufficient sleep, physical activity and effective stress-management strategies can all support healthier eating behaviour.
And if emotional eating is frequent, feels uncontrollable, causes significant distress or is associated with binge-eating behaviours, professional support may be appropriate. A clinical nutritionist, dietitian, psychologist or other qualified healthcare professional can help identify the underlying factors and develop an appropriate management plan.
The next time you find yourself standing in front of the refrigerator after a particularly stressful day, do not immediately ask, “What can I eat?”
First ask:
“What is my body asking for—and what is my mind asking for?”
You may discover that you need food.
But you may also need sleep, movement, connection, reassurance, a conversation, or simply five quiet minutes away from the demands of the day.
That pause can make the difference between eating automatically and eating intentionally.
The goal is not to fear food. It is to understand your hunger well enough to know when your body needs fuel—and when your mind needs care.
Adaeze Onuabuchi is a Clinical Nutritionist and Corporate Wellness Consultant passionate about helping organizations improve employee health, energy, and productivity through practical nutrition solutions. She is the founder of Noureesh Nutrition, a wellness company delivering tailored corporate meal plans, workplace nutrition audits, and employee health programs across Nigeria. Learn more at www.noureesh.com or follow @noureesh on Instagram.
