Stress is everywhere and it can happen to anyone people. One can relieve themselves from stress through eating. It is called stress eating if a person is focused on eating and uses food as a means to deal with stressful situations. The satisfaction and comfort that they feel when eating can offer quick relief. For example, when a person is experiencing emotional eating, they usually get a bag of chips and a chocolate bar after a stressful day at work.
Does comfort eating is a good or bad way to relieve stress? When eating becomes a habit it can negatively affect a person who is experiencing it, because it serves as a way for a person to deals with heavy emotions like happiness and grief. It can affect their health, life, and experience weight gain that can add to their stress. Many factors can trigger too much eating such as boredom, habits, fatigue, and social influences.
Incorrect reward and punishment during childhood development are some of the reasons. Some parents usually gave their children treats to help them deal with a tough day or situation and kids recognize it as a reward. Difficulty in dealing with emotions is also a reason for emotional eating because some people are struggling with difficult feelings and emotions. Once they feel emotional, then most of them result in eating sweets or their favorite foods to feel better. There are also some physical reasons why people do stress eating such as cravings, high cortisol levels, and sex.
1. Check-in with Yourself
The first thing that you need to do to overcome stress eating is to recognize the problem. You need to ask yourself and understand why it’s happening. Once you feel the urge to eat something sweet or a craving, then you should think twice. Identify your craving if it is for nourishment or satisfaction. By doing this, you will be able to control eating too much. Spend a little time in paying attention to your emotion before eating. Evaluating the situation will help you to understand the main reason for overeating.
2. Remove Temptation
The temptation is the number one reason for stress eating. Having a jar of cookies and chocolates on your table inside the office or house may lead to overeating. When you are pressure at work or your boss gave you a hard time during the presentation, it is easier you get the jar of cookies and chocolates. As much as possible, you should stay away from temptations. There’s nothing wrong with eating some sweets however when this becomes a habit it can both harm your physical and mental health.
3. Maintain a Healthy Meal Schedule
Having a meal schedule and meal planning can help you to overcome overeating especially unhealthy foods. You don’t need to change your normal eating schedule. Meal planning can help you stay healthy and keep track of what you are eating. You can stay away from buying unhealthy foods and sweets as you visit the grocery stores. Avoid eating snacks when you know that it is time for you to eat your lunch or dinner. Eating snacks before the meal will trigger your hunger according to some research and it may cause overeating.
4. Stay Hydrated
Staying hydrated and drinking enough fluids can help you to overcome stress eating. When you are hydrated and you drink enough water you may feel full, and it will help you to avoid your cravings and hunger. Base on research, keeping your body hydrated can lead to alterations in mood, energy levels, and attention which can affect your eating habits.
5. Prevent Boredom
One of the ways for you to overcome stress eating is to do some engaging activities to avoid boredom. When you are at home and find yourself with a lot of extra time, it may cause frequent eating. If you are bored, try to relax your mind and think about other useful activities. Daily exercise like walking, running, or jumping can help you overcome stress. It can release more hormones like endorphins which is responsible for happy emotions. Make yourself busy, being at home is the perfect time to learn a new skill, organize your living spaces, and start a new hobby.