Stress Eating - ideas on how to break the habit

ginalafevers
ginalafevers Posts: 3 Member
in Motivation and Support
Hi - like all jobs, some days are crazier than others. I know I'm a stress eater, when I'm under the gun, have too much coming at me, or just unsure how to address something - I EAT! I've been keeping healthy treats around to snack on, however, sometimes I just break-down and make the pasta or dig into the chips...

Any suggestions on breaking this bad habit? Yes... today was a stress-eating day..

Replies

  • bcbsbclem
    bcbsbclem Posts: 3 Member
    Hi. I know exactly what you are talking about. I do the same thing and was wondering the same thing that you were. You do have great ideas about keeping around healthy snacks. I don't think the problem is us stress eating once in a while. It is when it is more than once in awhile that I am worried about. I did that all weekend. Hoping that we both get great ideas.
  • stevenyuzk
    stevenyuzk Posts: 88 Member
    funny thing is workout relieves tons of stress. Since I started working out everyday, I am much more productive and stress free.

    I guess you can try changing your habit from eating to working out. Eventually when you feel stressed you will head to the gym instead of the kitchen :D
  • Riemersma4
    Riemersma4 Posts: 400 Member
    combat stress eating...

    Work out is a great tool. If that isn't an option, i keep green peppers around an deat them instead of junk... I am going to eat, so eat something good, right!?
  • bullisnn82
    bullisnn82 Posts: 110
    eating is not a way to cope with stress. If the activity you engage in to cope with stress causes more stress then it's even worse! What you need is a new coping technique. You need to find what will actually help you through stress, not pile on more. Sometimes the things we use to "cope" are actually just things we use to distract ourselves so that we don't have to feel things that we don't like. Sometimes the best way to start out is to just sit down and go through what you are feeling. Ask yourself, "what am I feeling right now?" (sometimes it's deeper/ different than you initially thought). Second, go ahead and take a minute to feel it. You cannot/should not run from what you are feeling. No matter how far you try to run it will be there, and you can't run forever. CAUTION - that doesn't mean waller in it, don't let yourself become trapped in negative thoughts/feelings, but don't try to bury them, either. Once you know what the actual issue is then you can actually take a look at the situation with a slightly clearer head. Some healthy stress reducing activities include: reading, hot showers, walking/ exercise, prayer time, drawing, etc. In order to stop a habit you need to find it's source, then find a better solution/ alternative.
  • Charz612
    Charz612 Posts: 38 Member
    I cant be sure but maybe we can all try this. I don't stress eat as much but I absolutely "BORED" eat. I love being busy and can't stand not doing anything so when I used to cook and/or eat, when I am at home it's great. I cook healthy low cal meals and snacks which it's fine to eat, but at work is the hardest (hence me being on MFP right now!!)

    Anyway, the thing I find that works is planning, plan your snacks and food for the entire day and have all your snacks at hand. Don't let yourself get hungry, hungry eating is no good, you eat more and faster then get over full and feel terrible. Learn what feeling hungry is compared to just wanting food.

    Plan what you will do instead of eating at the times when your not hungry but you most want food and even envision yourself doing something else at those times. Make it something you enjoy, if walking to the coffee machine or going outside to see the sun for 1 minute helps you then do it!!!

    Distractions work too. I always have a list of stuff to do, I put silly little things on there, things that don't really need to be on a list, things that won't take long to do. Whenever I feel like eating I go to my list to find something to do instead. Maybe put things on the list that give you a relaxed feeling (phone call to friend, sitting in the sun, whatever you can think of that fits in your lifestyle etc) so at times of stress you can refer to the list and do something that makes your stress level drop and distracts you for long enough not to reach for food.

    Also, I drink water, heaps of it!!! If I feel hungry I make sure to drink at least 1 cup of water before I eat. If I'm on the hunt or walking about looking for food, I take some water, and I have started to make this my habit rather than eating. Try carrying a bottle of water everywhere with you??
  • Charz612
    Charz612 Posts: 38 Member
    eating is not a way to cope with stress. If the activity you engage in to cope with stress causes more stress then it's even worse! What you need is a new coping technique. You need to find what will actually help you through stress, not pile on more. Sometimes the things we use to "cope" are actually just things we use to distract ourselves so that we don't have to feel things that we don't like. Sometimes the best way to start out is to just sit down and go through what you are feeling. Ask yourself, "what am I feeling right now?" (sometimes it's deeper/ different than you initially thought). Second, go ahead and take a minute to feel it. You cannot/should not run from what you are feeling. No matter how far you try to run it will be there, and you can't run forever. CAUTION - that doesn't mean waller in it, don't let yourself become trapped in negative thoughts/feelings, but don't try to bury them, either. Once you know what the actual issue is then you can actually take a look at the situation with a slightly clearer head. Some healthy stress reducing activities include: reading, hot showers, walking/ exercise, prayer time, drawing, etc. In order to stop a habit you need to find it's source, then find a better solution/ alternative.

    Fantastic advice, sort of what I meant but could not think for the life of me how to say it!!
  • Iceman420
    Iceman420 Posts: 195
    I've done plenty of stress eating too. Now I play video games when I'm stressed out. It's working so far.
  • kimberly130
    kimberly130 Posts: 166
    As others have said working out helps, but if you feel the urge to munch and cant I always make sure you have water near by. Not just plain water but add a lemon, fresh berries, lime orange slice to it and make it taste more appealing if your not a big water drinker. If you take a sip, count to 10 take another sip count to 10 and so on the craving will pass and the counting helps relive stress. I personally like to use a clear bottle or mason jar with lid so I can see the fruit in the bottle and the visual of the food psychs me out and I start to associate the water for stress relief rather than a snack.
    Otherwise, If you can work out, take a quick walk, do 10 jumping jacks or whatever and you will forget the hunger.

    Hope this helps!
  • ginalafevers
    ginalafevers Posts: 3 Member
    Thank you, all, your replies were very helpful. I'm going to incorporate some of the suggestions - will keep you posted.
  • berthabunny
    berthabunny Posts: 251 Member
    Stress and lack of sleep make me want to eat. I find sleep and exercise help the most. And one thing about the exercise, even if it doesn't help relieve the stress (which it usually does), you won't be eating for those 30-60 minutes and will have a chance to think about it and if it's worth the pasta or cookies. Even just giving yourself something to do (30 pages to read, or something with a time limit), and you aren't allowed to eat for that time, I find it really helps me. Good luck!

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