How to cope with Stress Eating: A Guide.

Dealing with stress eating can be a challenging task, especially for women who may be juggling multiple responsibilities and pressures. However, by making some small changes to your habits and mindset and adopting a flexible dieting approach, you can begin to break the cycle of stress eating and develop healthier coping mechanisms. Here’s a guide with actionable pointers to help you get started:

1. Identify your triggers: The first step to breaking the cycle of stress eating is to identify what triggers you. Are you stressed about work, family, or relationships? Do you turn to food when you’re feeling lonely or bored? Once you know your triggers, you can start to work on addressing them in healthier ways.
2. Find healthy alternatives: Instead of turning to food when you’re stressed, try to find healthier options that can help you relax and feel better. For example, you could try taking a warm bath, walking, practising yoga, or listening to calming music.
3. Practice mindfulness: Mindfulness can be a powerful tool for managing stress and reducing the urge to stress eat. Try to be present in the moment and focus on your thoughts and feelings without judgment. Mindfulness meditation, deep breathing exercises, and body scans can all be helpful techniques to try.
4. Plan your meals: Planning your meals in advance can help you make healthier choices and avoid impulsive eating. Try to incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals to keep you feeling full and satisfied. Also, consider adopting the 80/20 rule of flexible dieting, where 80% of your diet consists of whole, nutrient-dense foods, and 20% can be more indulgent treats.
5. Keep healthy snacks on hand: When you do feel the urge to snack, make sure you have healthy options available. Good choices include raw veggies with hummus, fruit, nuts, or low-fat yogurt. Again, don’t be afraid to indulge in the occasional treat to satisfy cravings and avoid feelings of deprivation.
6. Practice self-care: Taking care of yourself is essential for managing stress and reducing the urge to stress eat. Make sure you’re getting enough sleep, exercise regularly, and take time to do things you enjoy.

Remember, flexible dieting with the 80/20 rule is a helpful approach to avoid feelings of deprivation and allow for occasional treats, while still focusing on whole, nutrient-dense foods. Breaking the cycle of stress eating takes time and effort, but with a few changes to your habits and mindset, you can develop healthier coping mechanisms and improve your overall well-being.

Here are some actionable things I offer to clients to move them away from stress-eating in the moment:

1. Take a walk or do some light exercise: Getting moving can help reduce stress and distract you from the urge to eat. Try taking a walk around the block or doing some stretches.
2. Practice deep breathing: Deep breathing can help you relax and reduce feelings of stress. Try inhaling deeply for four counts, holding for four counts, and exhaling slowly for four counts.
3. Connect with a friend: Talking to a friend or family member can help you feel supported and distract you from the urge to eat. Try calling or texting someone you trust.
4. Drink a glass of water: Drinking water can help you feel full and reduce the urge to snack. Try adding lemon or cucumber slices for a refreshing twist.
5. Write in a journal: Writing down your thoughts and feelings can be a helpful way to process emotions and reduce stress. Try journaling for a few minutes instead of reaching for a snack.
6. Listen to music or a podcast: Listening to music or a podcast can help distract you from the urge to eat and reduce feelings of stress. Try finding a playlist or podcast that you enjoy.
7. Take a break and do something you enjoy: Taking a break to do something you enjoy can help you relax and reduce the urge to snack. Try reading a book, taking a bath, or watching your favourite TV show.

Remember, breaking the cycle of stress eating takes time and effort, but by incorporating healthy habits and coping mechanisms into your routine, you can make progress towards a healthier relationship with food and your emotions. As a nutritionist, I am here to support you on your journey and provide guidance as needed.