5 Ways to Control Stress Eating

“I choose to flip the switch on negative thinking and feelings.”

Some people handle stress by not eating.  “I forgot to eat dinner because I was too stressed.”  “When I’m stressed, I lose weight.” But, that’s not me.  Many of us “stress eat.”  Stress eating, or “emotional eating,” means that emotions, not hunger, dictate when and how much we eat.  We eat when we are stressed, bored, angry, or lonely.

In a perfect world, we would reach for an apple or carrots sticks when we feel stressed and emotional.  But, no. We go for foods that are high in fat, sugar, salt, or all the above—cookies, candy, fried chicken, chips, pizza.  My comfort food is ice cream, which I described in the blog post, The Cold, Creamy Truth.

Why We Stress Eat

Scientists believe that large amounts of foods that are high in fat, salt and sugar alters the brain’s chemistry and signal it to overeat.  This means that some people who overeat often feel like they can’t stop once they start eating.

They eat, and eat, and eat until they are they feel uncomfortable, bloated, and stuffed.  Later, they cry, repent, and swear they will not do it again.  But then it happens again the next time they are upset or stressed.

Signs that You Are a Stress Eater

If you are a stress eater, you already know it even if you don’t admit it. However, the list below lists some signs that someone may be a stress eater.  Answering “yes” to any of the questions probably means you’re a stress eater. Do you:

1. Eat to feel better when you’re stressed, upset, bored, sad, or lonely?
2. Crave specific foods when you’re stressed, bored, sad, or lonely?
3. Eat without realizing you’re doing it?
4. Feel guilty, ashamed, depressed, or disgusted while eating or after eating?
5. Eat alone when you’re stressed, bored, sad, or lonely?

5 Tips to Handle Stress Eating

There are several things you can do to manage your stress other than eating.  Some of them will work better than others, but they require you to examine your thinking, reflect on your feelings, and be kind to yourself.

 Label Your Feelings

Feelings are neither good nor bad.  They are just the body’s way of telling you that there is a problem.  So, it’s OK to have negative feelings.  Just learn to deal with them without eating.

Call your feeling for what it is.  Say, “I am bored, not hungry.”   “I am pissed at my boss, not hungry.”   Boredom, loneliness, and stress are not emergencies.  You will not die or fall apart.  The world will keep turning. You may feel uncomfortable for a while, but those negative feelings will eventually disappear.

Talk to Someone

Learn to share your feelings.  I have a great circle of sister friends who will laugh, cry, and pray with me.  Reach out to your family, friends, or your spiritual leader.   If you think you might be depressed or that your eating is out of control, make an appointment to see a counselor or therapist.

Say an Affirmation, Prayer, or Psalm

Find a quiet place and try to relax.  Close your eyes and breathe deeply for a few minutes.  Read or say an affirmation, prayer, psalm, or poem several times.  Do this every time a negative thought tries to take over.  A great poem to read is Maya Angelou’s Phenomenal Woman.

Distract Yourself

Choose to do something other than focusing on your feelings.  For example, go for a walk/run or go to the gym to burn off some of your frustration. You can also do something fun and relaxing like taking a bubble bath, playing a video game, or polishing your nails.  If all else fails, do something productive like cleaning the house, doing laundry, or cleaning out your purse.

Crank Up the Music

Music soothes and uplifts the soul, and there is a tune for every emotion.  Turn off the TV and put on your favorite music.  Sing at the top of your lungs, play air guitar or drums, and dance.  Put your hips into it and give yourself some R-E-S-P-E-C-T.  You will survive.

Reflect

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters.

Eat. Move. Breathe.