It is not uncommon for people to fall into the habit of using food to cope with stress, rather than opting for alternative methods. If this habit is not addressed, years of stress eating can lead to significant unwanted weight gain The goal is to change the automatic pattern during times of stress. The impulse must change from choosing food to choosing an activity that will still leave you feeling at ease, relaxed and less stressed. Food may provide comfort or distraction in the moment, but food doesn’t have the ability to solve the issue.
Stress eating is also referred to as emotional hunger, which is when you have an unmet emotional need that presents itself with a desire to eat food.
Using food as a coping strategy can be triggered by:
- A sudden or chronic uncomfortable feeling, emotion or situation
- Lack of rest
- Lack of comfort, warmth and nurturing
- Inability to express feelings
- The feeling of not being heard, understood and accepted
- Boredom or the need for entertainment
If any of these triggers are not being satisfied, food could be used to fill in the gap. These intense cravings may feel like they come out of nowhere until we realize which basic needs are lacking.
What can you do to cope without using food?
- Calming Activities:
- Yoga/meditation
- Deep breathing
- Take a mindful walk outside
- Write in a journal
- Picture your favorite place
- Make a tight fist and then release it
- Rip paper (I’m serious!)
- Utilize an app such as Insight Timer, Sanvello or Calm
- Take a hot bath or shower
- Distraction Activities:
- Call a friend
- Read a book
- Listen to a podcast or specific music genre
- Watch a movie or favorite TV show
- Play a game
- Color, draw or paint (there are apps for this, too!)
- Do a hobby or a craft
- Clean your living space
- Exercise
- Other ideas:
- Speak with an experienced mental health professional
I encourage you to bring awareness to whether or not you are using food to cope with certain circumstances. Create a plan in advance that includes your favorite calming and/or distraction activities. Be prepared to change the automatic habit to an activity that will not risk gaining unwanted weight.
