We've all had those moments when stress leads us to grab junk food - either to cheer ourselves up or get a quick energy fix - only to regret it minutes later.
In fact, stress can make us crave junk food and increase our levels of fat-promoting stress hormones, says nutritionist Charlotte Watts, writing for Healthista.
As she explains in her book, The De-Stress Effect, this can lead to weight gain around the tummy, hips and thighs.
Here, she reveals the ten foods that are proven to relieve stress - and some of they may surprise you...
BERRIES
Famed for their antioxidant content, berries contain compounds that may help prevent the premature ageing often seen with chronic stress.
They also temper the release of sugars into the bloodstream after eating.
This makes raspberries, strawberries, blackberries and blueberries the best sweet choice if you feel you just have to have that dessert or sweet snack.
Unlike other sweeter fruits, they cause little fermentation and gas in the bowel and, as chronic stress impairs digestion, this is helpful if you're under pressure.
CHAMOMILE
You may know chamomile as a pre-bed soother, which it does by raising the amino acid glycine to help calm a stressed, heightened nervous system.
But is also increases levels of a substance called hippuric acid that helps fight infection - which is super-important when you're stressed.
Drinking chamomile tea after meals may also help regulate digestive issues like stomach cramps and constipation – common symptoms for those with stress-related Irritable Bowel Syndrome (IBS).
DARK CHOCOLATE
If you're feeling guilty about your chocolate fix, don't.
Stress increases our cravings for sweet, fatty foods and when this happens, having some dark chocolate may help.
Research has shown that a 40 gram bar a day can help us cope with stress.
Chocolate may release 'beta endorphins' in the brain that help us cope with stress.
It also contains a chemical called PEA phenylethylamine (PEA) that is said to evoke feelings of pleasure and euphoria.
Look for raw chocolate such as cacao nibs or dark chocolate that's at least 70 per cent cocoa.
NUTS
When you're under stress, your body and brain go through certain vitamins faster.
Nuts are great sources of such nutrients – B vitamins, zinc, magnesium and omega oils – that are all quickly used up when stress strikes.
Nuts naturally balance blood sugar levels and have been shown to reduce sugar cravings, regulate appetite and support metabolism.
And don't be scared of the fat in nuts. Studies shown those with nuts in their diet are more successful at weight management!
Have a handful of almonds, walnuts or Brazils mid-afternoon to keep stress-related cravings at bay.
CELERY
Stress affects sleep and you can find yourself waking with a start in the early hours – a common high stress symptom.
Celery contains tryptophan which helps the body create the brain chemical serotonin, essential to sustaining a positive mood and sound sleep.
A few stalks with some sugar-free peanut butter as a bedtime snack can help sleep quality and keep your blood sugar levels constant throughout the night to prevent sudden night-time waking.
LIQUORICE
If chronic stress is leaving you exhausted, liquorice may help the function of your adrenal glands.
These are two small glands that sit above your kidneys. They make stress hormones such as cortisol and adrenalin to help get you through those deadlines and challenges.
But their ability to pump out those hormones is finite and when your adrenals become exhausted, so do you.
Try replacing coffee (an adrenal gland depletor) with liquorice tea for adrenal support during stressful times - but be aware it's fabulously stimulating, so not after 2pm.
Alternatively, try quality licorice from health food stores as an occasional sweet treat.
OILY FISH
This contains omega-3 oils in forms called DHA and EPA (look on the label for these).
DHA is needed for good sleep and mood and EPA can help reduce stress-related inflammation in our cells.
Omega-3 oils also contain B vitamins, zinc and magnesium. These are all needed in higher levels during stressful times and can help reduce stress-related sugar cravings.
The best sources include 2-4 servings a week of mackerel, anchovies, salmon, trout or sardines.
(I've left tuna off the list as although it's rich in omega-3 oils, it's also high in toxic mercury – associated with headaches and insomnia).
GARLIC
Long-term stress affects immunity, which is why you might catch any bug going when the pressure is on.
Garlic contains potent antibacterial, antiviral and antifungal properties, which help support an immune system lowered by stress.
It can also help reduce tissue and joint inflammation, which increases in the face of stress.
Crush two cloves and add it to a vegetable medley of peppers, tomatoes and onions with some fresh oregano, lemon and a drizzle of olive oil.
Roast for 20 minutes and serve with grilled salmon or chicken breast.
CABBAGE - AND ITS COUSINS
Nutrient super-rich cabbage – along with other cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, collards, pak choi, horseradish and mustard leaves – contains sulphur compounds called glucosinolates.
These help our livers detoxify stress hormones.
Eating more cruciferous vegetables can also help women who suffer with PMS.
This is because they can help fight a stress-related condition known as 'oestrogen dominance' that may be behind pre-period mood changes.
Eat your greens cooked, though – steamed or sauted in some olive or coconut oil.
When raw they can interfere with thyroid function, which may be compromised when you're under stress.
OLIVE OIL
You probably know about its potential for cardiovascular protection, which is vital as stress is now a proven underlying cause of heart disease.
But a newly discovered compound in olive oil known as oleocanthal has now been shown to have the same anti-inflammatory effects as ibuprofen - without the side-effects.
Choose extra virgin, cold-pressed olive oil and drizzle it on salads and vegetables.
Avoid cooking with it as heating can damage the delicate fats present in olive oil.
Instead, opt for cold-pressed coconut oil or rapeseed oil for cooking instead as they have 'high melting points' that can withstand heat.
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