Setting SMART goals is a valuable tool for managing stress eating.  So, wanting to stop stress eating is not enough because goals are different from desires.  A desire is a mere wish or longing for something to happen.  For example, wanting to find different ways to handle stress instead of eating is a desire.

On the other hand, a goal to stop stress eating (or to do so less often) is an intention that is followed by a plan of action.  So, here’s the bottom line: you will not stop eating stress until you set a goal for success.  Furthermore, you must write these goals down!

Now, you don’t want to miss this part.  Setting SMART goals provides focus, prevents procrastination, and allows you to measure progress.  Additionally, setting SMART goals to manage stress eating will help you stay on track by providing guidance and structure.  However, before I show you how to set SMART stress eating goals, I will talk a little about stress eating and why you do it.

Why We Stress Eat

So, stress eating is a typical response to acute or chronic stress.  Stress eating is also called emotional eating because emotions like fear, anger, loneliness, or sadness cause you to eat.  Furthermore, you just don’t overeat, but you stress eat to the point where you are uncomfortable.  Hence, the outfit you wear when you overeat is usually yoga pants, pajamas, or sweatpants.  Long sigh.

Well, there’s no surprise that stress eating is an unhealthy eating habit.  Eating habits exist on a continuum from healthy eating on the far-left end to eating disorders on the far-right end.

And, while we are not proud of it, most of us stress eat from time to time as a coping mechanism.  However, if stress eating happens too often and goes unchecked, it may lead to binge eating disorder.  

Are You a Stress Eater?

So, if you are a stress eater, you already know it, even if you don’t admit it.  Now, it is important for me to let you know that you should not be ashamed if you are.  This sister circle is not into shaming or bullying.  However, we do value nudging you to take action.

So, it is important to acknowledge that you are a stress eater. The bottom line is that you can’t manage stress eating and set goals to manage it if you don’t admit that it is a problem. 

The following list indicates some signs that someone is a stress eater. And, if you answer “yes” to any of the questions, then you’re probably a stress eater.

1. Do you eat to feel better when you’re stressed, upset, bored, sad, or lonely?
2. Do you crave specific foods when you’re stressed, bored, sad, or lonely?
3. Have you ever eaten something mindlessly in your mouth something without thinking about it?
4. Do you often feel guilty, ashamed, depressed, or disgusted while eating or after eating?
5. Do you usually eat alone when you’re stressed, bored, sad, or lonely?

Take a minute to reflect on your answers.  Are you OK?

Now, let’s set some goals.

How to Set SMART Stress Eating Goals

So, what exactly are SMART goals?  Well, the acronym SMART stands for specific, measurable, attainable, realistic, and time-based. I will show you how to build your SMART goals to manage stress or emotional eating step by step.

S: specific

Your stress-eating goal must be very specific.   

Example: I plan to have five strategies to manage my stress eating.

M: measurable

You cannot track your progress unless you have measurable goals.  Now, remember, what gets measured gets managed. 

Example: I plan to have five strategies to manage my stress eating. To reach my goals, I will write these strategies in my journal or enter them on my phone.  Specifically, my plan will include:

1. Labeling my feelings
2. Repeating an affirmation, prayer, mantra, or Bible text several times
3. Mediating for 20 minutes
4. Box breathing for 5 minutes
5. Using aromatherapy

A: attainable

Take a few minutes to reflect on what emotions usually trigger you to eat.  How many times have you tried to control your stress eating?  Which strategies worked and which ones didn’t work?  How many days usually pass between your stress-eating episodes? 

Example: I plan to have 5 strategies to manage my stress eating. To reach my goals, I will write these strategies in my journal or enter them on my phone. Specifically, my plan will include:

• Labeling my feelings
• Repeating an affirmation, prayer, mantra, or Bible text several times
• Mediating for 20 minutes
• Box breathing for 5 minutes
• Using aromatherapy

R: relevant

Your stress eating management goal needs to connect to your life and what matters most to you. You need to state why you want to control your stress eating.  Additionally, you should connect it to other deeper issues, such as improving your health and how you relate to others.  Do you want to be a good role model for your children? Do you want to prevent or reverse a health condition?  Defining how managing your stress eating is relevant to your life will keep you motivated when you’re tempted to quit.

Example: I plan to have 5 strategies to manage my stress eating. To reach my goals, I will write these strategies in my journal or enter them on my phone. Specifically, my plan will include:

• Labeling my feelings
• Repeating an affirmation, prayer, mantra, or Bible text several times
• Mediating for 20 minutes
• Box breathing for 5 minutes
• Using aromatherapy

After two weeks, I will reevaluate my successes and challenges and add two more stress management strategies for variety.

Controlling my stress eating is essential because it is a significant factor in why I am overweight.  These 5 stress management strategies will also help to control my high blood pressure.  Additionally, I will be a great role model for my kids on how to handle their stress.

T: time-based

You must set a reasonable amount of time to reach your goal. We will now put the part of your goal together by adding when you plan to accomplish or reevaluate your goal.

Example: I plan to have 5 strategies to manage my stress eating over the next 4 weeks. To reach my goals, I will write these strategies in my journal or enter them on my phone. Specifically, my plan will include:

• Labeling my feelings
• Repeating an affirmation, prayer, mantra, or Bible text several times
• Mediating for 20 minutes
• Box breathing for 5 minutes
• Using aromatherapy

After two weeks, I will re-evaluate my successes and challenges and add 2 more stress management strategies for variety.

Controlling my stress eating is essential because it is a significant factor in why I am overweight.  Over the next 4 weeks, I will use these 5 stress management strategies. These strategies will also help to control my high blood pressure.  Additionally, I will be a great role model for my kids on how to handle their stress. After two weeks, I will re-evaluate my successes and challenges and add 2 more stress management strategies for variety.

Now, It’s Your Turn

So, I hope you feel more confident in setting SMART stress eating goals.  I think that you will also enjoy reading how to use box breathing to manage stress, how to set SMART weight management goals, and SMART exercise goals.

1. Identify which emotions trigger your stress eating.
2. List 5 strategies that you can use when you’re tempted to stress eat.
3. Set one or two SMART goals to manage your stress eating.
4. Review your goals daily.
5. Reevaluate your goals in a few weeks.

We look forward to hearing about your experience with journal writing.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page. 

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Keep It Tight Sisters.

Eat. Move. Breathe.