Are You an Emotional Eater? Here Are 20 Ways to Combat Stress Without Food

Anyone else stressed?  Ha!  Dumb question, I know.  These seem to be particularly stressful times with the holidays and all.  Often I find myself turning to food to feel better.  Why?  Because it’s easy and fast, and  I can cram a piece of chocolate in my mouth before you can say “maybe you should take a walk”.  Emotional eating isn’t the problem.  You can absolutely find comfort in food.  However, it might be an issue if it’s the ONLY way you find comfort.  I like thinking about it like tools in a tool box.  Food is one tool, but there are so many other ways to find comfort and reduce stress that don’t rely on food. So, let’s get some more tools in the toolbox.  The options below are fast and easy.   Read through them, see if any appeal to you.  Most have resources to help you if you’ve never done it before, like tapping for example.  Experiment, a little trial and error, and maybe 2 or 3 will work out and now you have other options besides food when the stress starts getting to you.

Less Than 1 Minute

• Deep Breathing Exercises:
  • Inhale deeply through your nose, hold for a few seconds, exhale slowly through your mouth. Repeat.  This can help calm your nervous system.  Bonus:  Repeat a mantra- like “this too shall pass” to help focus concentration.
  • Resource: 4-7-8 Breathing Technique
• Make a List:
  • Research indicates that stress can generate NOT from having too much to do, but trying to keep up with all of it.  So write it down.  I have a running list on my phone, and then each morning I write out my to-do’s for that day, so I can make a specific plan of attack.
  • Resource: How List Making Can Help Relieve Stress and Anxiety
• Laugh:
  • Go on YouTube and find some people falling on ice (like, not getting hurt or anything), or babies laughing.  I follow a few comedians on Instagram specifically to make sure I laugh each day.  Laughing can help you destress, and release tension. AND boost your immune system!
  • Resource: Stress Relief from Laughter
• Mindful Observation:
  • Focus on an object, noting its color, texture, and shape. This quick mindfulness technique can help ground you.
  • Resource: Mindfulness for Beginners

1-5 Minutes:

• Quick Stretching:
  • Stretch your arms, roll your shoulders, or do neck stretches to release tension.  Stand up and move around.  Literally, move your body out of the stress.
  • Resource: 5-Minute Daily Stretching Routine
• Complete a Task:
  • Can you book that appointment, return that email, order that gift off amazon?  Unfinished tasks can be distracting- this is called the Zeigarnik effect. For me, having a long to-do list can be overwhelming.  So crossing one thing off the list can give a sense of accomplishment and reduce your stress, just a smidge?
  • Resource: The Zeigarnik Effect and Completing Everything
• Doodle:
  • Taking just 3 minutes to doodle, color, or draw can not only boost your mental health, it can help your creativity, aka problem solving!  So if you’re stressed at work and seem to be blocked, try doodling- it seems to be the best of the best, but do what works for you.
  • Resource: Neuroscience Says 1 Rather Brainless Activity Can Lower Your Stress and Make You More Productive
• Gratitude Practice:
  • List things you’re grateful for to shift your focus to the positive.  There are special journals just for this, or just grab a notebook.  Practice this daily for lower stress levels and improved sleep.  And if you’re already done for the day, go back and read the things you’ve written to really have it sink in.
  • Resource: Gratitude Journal Prompts
• Tapping:
  • Tapping on 9 specific points on the body to help regulate emotions.  It’s free, quiet, and can be done anywhere, anytime without any tools.  Easy peasy!
  • Resource: The Tapping Solution Foundation
• Hand Massage:
  • Hand massages are so easy to DIY with lots of video tutorials available.  They’re shown to improve physical AND mental health.  You can use your own hands, or there are small tools to help, like this one that fit right in a drawer.
  • Resource: The Benefits of a Hand Massage and How to Do It Yourself

5-10 Minutes:

• Guided Meditation:
  • Use apps like Headspace or Calm for short guided meditation sessions.  This helps calm the mind and the body.  Daily meditation can help improve overall stress levels.
  • Resources: Headspace, Calm
• Progressive Relaxation:
  • Muscle tension is associated with stress and anxiety.  Tension headache sound familiar?  Practicing progressive relaxation-where you tense and then relax specific parts of your body can help.
  • Resources: Progressive Muscle Relaxation
• Have a Cup of Tea:
  • Not only can stress lead to dehydration, dehydration can lead to stress, so add water!  Making yourself a cup of tea, and taking 5 minutes to breath it in, like an herbal mint tea, or an energizing orange tea, can really improve your mood.
  • Resource: The 20 Best Teas for Anxiety
• Listen to Music:
  • There is tons of research about how music can reduce stress, and help with depression, AND increase happiness.  If you’re feeling particularly stressed, pop on some tunes, they might be soothing or upbeat, whatever tickles your fancy.
  • Resource: The Power of Music to Reduce Stress
• Journal:
  • Write down your thoughts and feelings to gain perspective.  Some people like to do it in the morning, or a night, or at random times.  And don’t worry about carrying a journal around, have one at home and one at work.  Make it easier on yourself.
  • Resource: The Five-Minute Journal

10 Minutes:

• Go for a Walk:
  • Go for a brisk walk, even 10 minutes can release endorphins and help regulate blood sugars.  Plus, if it’s sunny, you’ll get a booth that way.  AND if you can get into nature, that’s another boost!
• Yoga Session:
  • Practice yoga to combine physical activity with mindfulness.  Plus a little bit of stretching and deep breathing, it’s like a 4-in-1.  
  • Resource: Yoga With Adriene
• Connect with Loved Ones:
  • Call a friend or family member for support and connection.  Sometimes venting to someone or just someone to commiserate with, makes all the difference.
• Reading:
  • Escape into a good book to shift your focus.  Find one with short chapters soy ou don’t end up reading for an hour and then CAUSING stress, ha!  I have my library’s app on my phone so I can take books with me anywhere.  Double dip and read a self help book.
  • Resource:  5 books for Stress
• Self-Compassion Break:
  • Practice self-compassion with a guided exercise.  Self-compassion- or cutting yourself some slack like you would for anyone else, can help you move through the moment.  Acknowledge the stress, pain, or frustration; accept it, and move on.
  • Resource: Self-Compassion Break

If you do want to grab something to eat when you’re stressed, go for it! BUT!!!! Be mindful.  Grab a couple cookies (or whatever food you’re craving, but portion it out, don’t grab the whole box or bag) and pay attention while you’re eating them.  Do you like them?  How are you feeling before, during, and after?  I notice when I have the food the first time, it makes me feel a little better, but if I’m reaching for it again and again, the impact diminishes each time.  It doesn’t help me feel better the 2nd or 3rd time, and it might make me feel worse because I’m definitely not reaching for carrots or apples when I’m stressed…so time to dig into the toolbox if my stress hasn’t improved after trying food.

What do you think?  Any of them jump out at you?  I think a few can be combined, like having a cup of tea while listening to music.  Or maybe do some stretching while watching your favorite comedian.  Like I said, experiment!  I don’t know anyone who is stress free, so now is the time to build a bigger toolbox!

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.