Hi there,
Welcome back to ‘Hey Coach Darren’ – the weekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Today, we’re talking about a common issue that many people struggle with – emotional/stress eating! Here’s what one of our FitTRAC Family members wrote to me:
“Hey Coach Darren, I’ve struggled with emotional eating my entire adult life. It reached its peak during COVID, but I was able to get a lot of it under control when I started with FitTRAC in 2021.
Recently though, stress eating has been creeping back into my life. My belief is that I have more stress right now for several reasons: college visits for my junior and college prep/upcoming graduation for my senior, the end of the school year for me (end of year conferences, report cards, etc), and this summer we’re taking a family vacation/reunion in Hawaii. I know tons of pictures are going to be taken, and since I injured my foot hiking a few weeks back, I haven’t been able to work out as much as I’ve wanted – I’m afraid I won’t be comfortable in my Hawaii attire!
I’ve been finding myself reaching for unhealthy snacks at night (chocolate, popcorn, other random snacks around the house), or just plain overeating during meals (seconds and thirds sometimes).
The effects of stress eating are making me more stressed! I don’t want my health and fitness to regress, either. Do you have any tips to find healthier ways to cope with stress?”
First, kudos on recognizing the issue and seeking help. Emotional eating can be a difficult habit to break, but with the right mindset and tools, it is definitely possible. Here are my top three tips to help you stop stress eating:
- Identify your triggers, then find alternative activities – Emotional eating often occurs as a result of triggers – for this member it was stressful school-related work, and anxiety while thinking about their Hawaii trip. Identifying triggers first allows you to then replace eating with alternative activities to help you cope with your emotions.
For example, when you have the urge to grab the nearest unhealthy snack food, stop and answer these questions:- Am I truly hungry?
- Am I tired?
- Am I thirsty?
- Am I bored?
- Am I avoiding something or seeking a distraction?
- Am I lonely?
- Am I feeling stressed about something?
- Am I feeling bad about myself or something else?
Chances are that what you actually want is something besides food. After you identify the real issue, you can start to find ways to satisfy what you really need instead of medicating yourself with stress eating.
After identifying your triggers, be intentional about not eating and instead engaging in activities that you enjoy, such as reading a book, painting, or listening to music, that can help distract you from negative thoughts and emotions.
- Practice mindfulness and relaxation techniques – Practicing mindfulness and relaxation techniques can be very effective in reducing stress and anxiety, and the eating used to cope with it.
Try incorporating techniques such as deep breathing exercises, yoga, or meditation into your daily routine. These activities can help you to stay present in the moment, focus on your breath and calm your mind. Over time, this can help you build resilience to stress and reduce your reliance on food as a coping mechanism. - Think “outside of the box” – For some, it can be useful to take a non-traditional approach by thinking outside the box and trying new strategies. One approach you may consider is using aromatherapy.
Certain scents, like lavender, peppermint, or lemon, can have a calming effect on the mind and help reduce stress and anxiety. You can try using essential oils in a diffuser, lighting a scented candle, or even carrying a small vial of your favorite scent with you throughout the day.
Laughter therapy is another option – laughter has been shown to be an effective way to reduce stress and anxiety. It helps to release feel-good chemicals in your brain, called endorphins, which can improve your mood and help you feel more relaxed.
Consider joining a laughter yoga class, which combines deep breathing and stretching exercises with laughter techniques. Or, you can simply watch a funny movie or TV show, read a humorous book, or spend time with friends who make you laugh. Remember, laughter is contagious, and it’s a fun and easy way to boost your mood and reduce stress levels. By engaging your senses in this way, you may find it easier to manage your emotions and resist the urge to turn to food for comfort.
Remember, emotional eating is a common issue, and it’s important to be kind to yourself as you work towards breaking the habit. These tips can help you cope with stress and anxiety in healthier ways, but it’s also important to seek help if needed.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
What do you need help with? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.