Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Stress eating, also known as emotional eating, is a common response to life's pressures, but it can take a toll on your physical and mental well-being. When stress triggers the urge to indulge in unhealthy snacks or overeat, it's essential to have strategies in place to avoid falling into this cycle.
Photo by Freepik
Pay attention to your feelings and emotions when stress hits. Mindful awareness of your triggers is the first step in avoiding stress eating.
Photo by BodyViva
Stock your kitchen with nutritious, satisfying snacks like fruits, nuts, or yoghurt to replace unhealthy options.
Photo by Unsplash
Dehydration can sometimes mimic hunger. Drink a glass of water before reaching for a snack to ensure you're not mistaking thirst for hunger.
Photo by Freepik
Ensure your regular meals are balanced and include a mix of lean proteins, whole grains, and fruits/vegetables to keep you feeling full and satisfied.
Photo by Freepik
Document your food choices and emotions associated with eating. This can help you identify patterns and triggers.
Photo by Freepik
Engage in stress-relief practices such as deep breathing, meditation, or yoga to address the root cause of stress without turning to food.
Photo by Freepik
Regular exercise can reduce stress levels and boost mood. Make physical activity a part of your daily routine.
Photo by Freepik
If you want to indulge in a snack, pre-portion it into a small bowl or container to avoid mindlessly overeating.
Photo by Freepik
Stick to a regular eating schedule. Skipping meals can lead to excessive hunger and overeating when you do finally eat.
Photo by Holistic Bodyworks
Find a non-food-related activity or hobby to divert your attention when stress strikes, such as reading, colouring, or going for a walk.
Photo by Freepik
Stress eating can be a challenging habit to break, but with the right strategies and a commitment to self-care, it is entirely possible to avoid turning to food for comfort during stressful times. By practising mindful awareness, maintaining a balanced diet, and engaging in stress-relief activities, you can establish a healthier relationship with food and better manage the impact of stress on your life.
Photo by Unsplash