Eating can seem like the perfect way to help relieve your feelings when you’re under stress, whether you’re experiencing boredom, loneliness, depression, or even anxiety. The difficulty in stopping stress eating can result in overeating. Stress eating makes it more difficult to maintain your weight.
However, eating to reduce stress rather than to satisfy hunger is a losing tactic. A few straightforward suggestions can help you control stress eating, regardless of whether you suffer from an anxiety disorder or are constantly stressed out.
People often choose foods high in sugar or fat when they are worried rather than vegetables like broccoli and carrots.
The consumption of foods high in sugar and fat can numb emotions, but they also cause your blood sugar to surge before falling back into the trenches. Then you can start to feel hungry again and be headed toward more stress eating.
Aim for a balance of protein and fiber instead of Oreos and potato chips because they are digested more slowly and cause more of a prolonged, steady spike and fall in blood sugar.
Because crackers, for some people, might be a trigger that makes them eat a whole box. Instead, combine them with low-fat Greek yogurt, cottage cheese, or hard-boiled eggs for protein.
Eat at Regular Intervals
Whether you are nervous or not, the longer you go without eating, the more probable it is that you will overeat. Eat balanced meals and snacks every three to four hours rather than cramming yourself at once. Regularly eating in this way will help you manage your portion sizes and reduce the impulse to overeat when you’re stressed. The objective is to avoid eating by feeling full.
practically every day of the week, spend 45 minutes in meditation, and engage in other mindfulness exercises like eating one meal a day mindfully. Some simple techniques to reduce anxiety-provoking nibbling and increase awareness during eating includes:
- eating mindfully and slowly.
- breathing deeply numerous times before each meal.
- In between mouthful, put your fork (or spoon) down.
- assessing your level of stress before a meal. Use the HALT approach. To determine if you are eating out of necessity or owing to your emotions, take note of your feelings of hunger, rage, loneliness, or fatigue.
Make the Dining Space Safe
That includes avoiding eating while using a phone or TV. Try dining at your regular table instead.
Other steps you can take to guarantee a healthy and beneficial dining environment include: After serving the food, put it away to reduce going back for seconds and thirds. Also, avoid keeping food in plain sight.
Tweak Your Itinerary
Literally. Avoid passing by your favorite fast-food joint on the way home if you’re feeling pressured. It’s crucial to change your perspective and consider alternatives to food as a means to relax.
A Brief Overview
Eating while stressed is a real thing, and right now it may seem to be beneficial. Stress eating isn’t the healthiest coping mechanism over the long term. There are several strategies to stop stress eating, from altering your food storage habits or the locations you pass on your walk home from work to learning new coping mechanisms for uncomfortable sensations. For more advice on how to prevent stress eating, speak with your doctor or a mental health expert.