Recognizing Stress Eating Characteristics
Do you find yourself reaching for a snack when:
· you're anxious? You're worried about what might happen, what didn't happen, what you want to happen, what you don't want to happen?
· you're bored? There's nothing to do and so much time to not do it in.
· you're unhappy? Things just aren't working out the way you want them to, and you're looking for a little comfort.
· you're tired? You're dragging and need a boost?
Or do other feelings send you straight to the cookie jar, often without you even realizing it?
You're not alone. In fact, eating in response to emotions is part of normal eating. It's just when emotional eating is your primary -- or even only -- way to cope with stress that it becomes a problem.
That's typical of people who struggle with weight. Whether it be due to feelings of deprivation that send them to food in times of difficulty, or something else we don't understand, people who 'watch their weight' tend to be most susceptible to emotional eating or stress eating. And of course, emotional eating really doesn't take care of the stress. It just adds to it.
Stress Eating Strategies
Consider these steps for taking charge of emotional eating or stress eating.
· Keep a food diary of what, when and how much you eat, and how you feel before and after. Note whether you are hungry when you begin eating. Tip: Forget judgments. The purpose isn't to 'control' your eating; it's to discover it. Often we aren't aware when we eat in response to emotions or stress.
· Plan ahead. You will likely find there are patterns to your emotional eating or stress eating -- you've developed a habit of eating in response to certain situations. It's time to start a new habit. Plan what you can do differently next time. For example, for mid-afternoon urges that have nothing to do with physical hunger, plan a brisk walk around the building (or wherever you find yourself). To manage feelings of loneliness, keep a list of good friends you can call for a pick-me-up, or seek out places to volunteer that will get you out and feeling better.
· Manage stress. Stay active with regular physical activities such as walking, swimming, biking, skiing, dancing, whatever you like that keeps you moving. Add regular relaxation techniques such as mindful meditation, yoga, Tai Chi or the like. Practice breathing -- yes, breathing. Breathing exercises can reduce anxiety, depression, irritability, muscle tension and fatigue.
· Eat mindfully. One of the primary principles of mindful eating is to eat when you are hungry, and don't eat when you're not (at least most of the time). Check in before you eat to see if you're physically hungry. If not, then try something else to help you relax.
Usually, stress eating or emotional eating hurts more than it helps. Take steps today to develop new habits that will support your well-being.
Marsha J. Hudnall, MS, RD, CD is director of health communications and senior nutritionist at Green Mountain at Fox Run. Since 1972, Green Mountain at Fox Run has been a women’s weight loss retreat and spa. Green Mountain’s unique weight loss program has offered women lifelong solutions for weight management through lifestyle and behavioral change. Learn more about our Mastering Type 2 Diabetes and Prediabetes, offered in concert with the Joslin Diabetes Center, Harvard Medical School.
