Some people deal with stress by refraining from eating, missing meals, and eventually losing weight in an unhealthy way. But others, and likely most individuals, deal with stress by eating, forgetting their health needs, ignoring exercise routines, and putting on weight quicker than you can say cupcake. If you’re part of the latter group, you’re not alone. It’s a trigger response that stems from the need to self-soothe and channel your anxiety. And though it’s an easy fix that leaves you feeling slightly relieved for the moment, the long-term consequences aren’t worth the binge. If you’re feeling exhausted, stressed, and overly hungry, here are some steps you can take to control the situation before you regret it.
How to Control Stress Eating
1. Acknowledge the problem – First, and most importantly, realize that there is a desire to eat purely for pleasure. Before reaching for that unhealthy snack, ask yourself if you’re really hungry or if you’re just eating out of a desire to experience some relief.
2. Try to resist – If you can help it at all, put back the snack and step away. If that’s not at all possible because you’re feeling too much anxiety, try a healthier option instead. Choose celery and hummus over a cupcake. While it’s not necessarily ideal because you’re still feeding the stress need, it’s better than a sweet treat.
3. Address the issue – Dig deep and ask yourself why you’re feeling so anxious. Is it a work issue? Are things at home not feeling balanced? Whatever the reason, identify it and try to find a solution before spending a few days binging on food that will ultimately hurt your diet and health.
4. Exercise – Part of the problem with stress is that it needs an outlet to find relief. Rather than turning to food, try exercising, outdoors if you can, and trigger some endorphins to help change your mood. At the very least, this will help burn off some steam.
5. Meditate – Reflecting on the current issue or simply having some quiet meditation time can really help soothe the situation. Set aside ten to fifteen minutes of quiet, uninterrupted time.
6. Get help – Don’t be afraid to ask for help. Whether you turn to a friend, relative, or counselor, gaining an outside perspective could really do some good, now and in the long-term. Don’t try to deal with it yourself – that will only add stress to an already tense situation. Seek a trusted advisor and allow them to help you as best they can.
In the end, stress eating isn’t about hunger at all. It’s about finding ways of dealing with and controlling a stressful situation at hand. If you find yourself turning to food for comfort, consider talking to a professional who can help you find methods of controlling your issue. We all need a little help sometimes. Don’t be afraid to ask.
