I have seen quite a few sweet friends on facebook answer the question, “Where’s the first place you are going to eat when this is over?” Some wrote a burger joint or a calzone place, but quite a few answered, they are going to have to get on Weight Watchers. OH no!! HOLD UP!
Before you run to the pantry, please let me share a few tips on how to reduce stress eating.
I get it! I do! It has been a difficult few weeks and we’re all feeling it – mentally, physically, and emotionally.
Spending more time at home and in these uncertain times it is easier to turn to food when feeling stressed or anxious. This is a normal stress response, and not inherently bad, though you might not want to only use food as a way to cope. Here are some tips for reducing how much you stress or emotionally eat or even loneliness and boredom eating.
Know Your Stress Triggers
To avoid stress eating, it helps a lot to first be aware of what causes you to stress. For many people, it isn’t just a general feeling of stress, but specific things that can trigger it. This might be reading the same sad reports on the news, going on social media, talking to certain people, or even something like not getting enough sunshine, or having a different routine. Start making note of how you feel, what worsens your stress or anxiety, and when you tend to emotionally eat.
Get Into a Mindful State
When you turn to eat something, ask yourself, “Am I hungry?” Being more mindful is a wonderful way to start reducing how often you turn to food because of stress, and not physical hunger. When you start to feel stressed, take a moment to just take some deep breaths, relax, and sit with your feelings for a few minutes. This doesn’t mean you are going to deprive yourself and not eat, but first understand if you are hungry, or your brain is just reacting to the stress.
People tend to stress eat because it feels like a temporary fix, a way to have some control over how you feel. But if you can just sit with those feelings and slow down a bit, you might find you don’t need the food until you are actually physically hungry.
Don’t Let Yourself Get Too Hungry
Getting hungry is a good thing, but if you are going without meals or snacks for several hours at a time, you may turn to food first to deal with stress, anxiety, or other uncomfortable emotions. You have gotten yourself so hungry that you are now ravenous. Not only will you be more likely to turn to food to deal with stress, but likely not the healthiest option. At this point, your body wants the quickest and most convenient option, so maybe you choose a bag of chips and cookies instead of cooking something more nutritious.
Emotional VS Physical Hunger
Learn the difference between emotional and physical hunger. This will help tremendously to figure out if you’re actually hungry, or your scattered mind just wants food. Here are a few ways to tell the difference:
Is your hunger coming on slowly or suddenly?
Physical hunger tends to come on gradually, while emotional hunger will be urgent and sudden. One minute you’re fine, the next you feel like you’re starving or just really want to eat something.
Do you feel satisfied?
If after a meal or snack, you feel full or satisfied, it was physical hunger. If you still feel that “starving”, or I need something more to hit the spot, it was probably emotional hunger.
Does most anything sound good?
If you feel fine eating a whole variety of food, it is more like physical hunger. But if you only want specific things, it might be emotional hunger.
Write It Out. (or Doodle It)
Lastly, many of us can use the healing powers of writing to jumpstart our morning or feel a little less sluggish throughout the day. The power of putting pen to paper, among various other benefits, can be a helpful way to build resilience and recalibrate your life. Because writing provides an outlet to release and acknowledge your emotions, you’re able to create space for healing. Some use it as a way to cope with an illness or rebound after a divorce, while others simply see writing as a safe place to share their experiences, beliefs, and values with the world.
Don’t get scared if you are not a writer. It certainly does not have to be a novel. Doodle words or make a list, one through ten of the feelings that come up and see where it leads. Sometimes a creative process, like doodling with words can spark recalibration and resilience.
For more encouraging tips to stay strong, body, mind, and soul check out my To Always Feel Great In Your Little Black Dress. Or whatever you want to wear.
Go to the Facebook Group to ask questions, share your experience, and/or get more tips. Or click Lynne@lynnecampanaro.com to privately get a hold of me.
Sending truly healthy love to y’all!
Lynne
Lynne Campanaro 