Controlling Stress Eating

People usually eat food with many stressful situations in mind. This is known as emotional eating. Because we are feeling stressed while eating, we prefer eating a bag of chips or junk food. We believe that for reducing stress levels, binge eating is a solution. Emotional eating is experienced by many of us at some time or other. However, when we mindlessly eat with negative emotions, we can experience adverse effects on our health, lives, weight, and happiness. This article discusses the ways to stop mindless eating and controlling stress eating. 

What Are The Factors That Lead To Mindless Eating? 

We know that stress increases appetite, but there can be other triggers that you should try to avoid to prevent mindless eating. Each person has different triggers, so it is important to watch what can be a potential trigger for you.

How Can Habits Affect Your Life?

Habits are created because of the memories and nostalgia related to childhood experiences. For example, cooking or baking cookies with grandparents and celebrating with ice cream after getting a good result in school are events that become habits.

Boredom and Binge Eating

If you are bored or have nothing to do at any moment it can be easy to turn to food and start binge eating. Boredom triggers the want to have junk food, a bag of chips, and chocolates. Suddenly, you shift to eating habits that are not worth it.

How Can Social Influences Affect You? 

We all have friends who encourage us to have a pizza when we are out at night. Even people turn to food or drink after a bad or hard day and after a great day. Usually, when we are with friends or family, we prefer binge eating a bag of chips or junk food.   

Fatigue and Mindless Eating 

Our eating habits also depend on the level of fatigue. Mindless eating is widespread in case you are tired. You may even think that binge eating is a way to manage stress. Unpleasant tasks also tire you and increase the negative emotions. Food, in a way, encourages you to go on eating and to do nothing. The right food can make you feel more energized and ready to get through hard days.

Easiest Ways of Controlling Stress Eating

Emotional hunger comes abruptly and needs instant gratification. When the stomach is full, physical hunger stops. But when you stress eat, binge eating is obvious. Feeling stressed does not let you eat smaller plates of food but shifts to eating more than you should. When you turn to food every time you feel good or relieve stress, this will affect your health in the long term. Here are some helpful ways to manage stress and not shift to mindless eating.

Find Your Alternatives to Mindless Eating. 

Whenever you feel lonely or stressed, you can call a friend, cherish a memento, play with a pet, or look at a favorite photo instead of binge eating. Dance and brisk walking are good to relieve stress as well as a hot cup of tea, warm soup, candles, cuddling into a warm blanket, or taking a bath, are fantastic alternatives if you are tired. Boredom does not always need a bag of chips or binge eating junk food. You can always watch a comedy movie or show, read a book, move outdoors, garden, or even scrapbook. 

Keep Your Lifestyle Healthy. 

Paying attention to the meal you are eating can help change your habits as well. It helps in maximum absorption of the nutrients, and even smaller plates of food enhance your body. Brain Wansink, a consumer behavior researcher, and director of the Food and Brand Lab at Cornell University suggests a daily exercise to relieve stress instead of binge eating.  

You should also sleep for eight hours every night to energize your body. Lack of sleep increases appetite for sweet foods like chocolates. Relax and stay connected with close friends and family, and the people who can draw the positivity out of you and help you stay away from negative emotions.   

Savor Smaller Plates of Food 

It is vital to savor your food while eating to avoid overeating and mindless eating. Binge eating is bad for health and can lead to a lifetime of a bad habit. Take smaller plates of food and mindfully have your meal. Know what you are eating and do not eat for feeding your feelings. Savor the textures and taste of food.  

When you eat slowly, you eat less. Change your eating habits. Begin your meal with deep breaths and focus on the smell of the dish. It should make your body and mind feel good. Brain Wansink recommends enjoying the fragrance of your food and then begin to eat. Fast eating increases appetite, but paying attention to how the meal satiates hunger, and how peaceful eating can gradually decrease your stress levels.

 

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