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Friday, March 1, 2024

Tips to Manage Stress-Induced Eating

Eating to combat stress is a pitfall for a lot of us. However, mindfulness practices are ideal for avoiding this obstacle. 

Our bodies are hardwired for survival. When you spend prolonged periods in an alert or stressful state, the body is flooded with toxic stress hormones. Physiologically, when you eat, your body activates the branch of the central nervous system associated with relaxation.

When you eat to combat stress, your body is seeking this “calming response” through eating as a way to alleviate the toxic hormones. However, the danger is that you are not eating because you are hungry and you are most likely not aware or mindful of what you are eating.

Therefore, it is important to look for alternative solutions to turn up the volume on your inner tranquility amid the stress.

Instead of turning to food, try the following:

Become aware of your breathing

Pay attention to how you are breathing and begin to slow your breath, counting to four as you inhale and exhale. Physiologically, this will activate your body’s calming response.

Stand up and stretch

Lift your hands above your head and then bend over to touch your toes; forward bends also provoke a relaxation response in the body.

Take a 15-minute break and go for a walk outside.

Notice the sounds, smells and sights around you. This will orient and activate your mindfulness senses and potentially distract you from the desire to reach for the “munchie” foods.

Final Thoughts

When exploring how to apply mindful practices to eating, remember that it simply refers to cultivating present-moment awareness. If you are hungry, notice how it feels in your body and decide what you need to eat. Eat without distractions so that you can be aware of the whole experience. Be aware of when you feel full.n

Natalie Garvey D., M.Psych., is a resident of Costa Rica.

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