Here are some useful pointers on how to overcome stress eating so that you can get more into-tune with how your body reacts to stressful times and how to break the cycle.
Identifying your triggers is crucial when seeking to break the stressful routines of stress.
Stress eating creates a negative pattern of emotional eating, and the act of eating creates feelings of guilt. Feelings of guilt usually stem from feelings of worthlessness, or lack of self-esteem, which can cause feelings of depression. If you feel guilty about overeating, try replacing the unhealthy habits with healthy habits: Commit to eating fruits and vegetables, take daily exercise, set aside time to watch your diet, avoid foods that contain caffeine, and learn to focus on your physical health instead of your appearance.
The emotional aspect of a stress eater is easy to spot. Stress causes our bodies to respond to the situation by sending us distress signals such as increased blood pressure, faster heart rate, and even our brains’ release of chemicals called neurotransmitters. Our emotional responses tend to be short-term and can be triggered by a number of different events, such as the death of a loved one or divorce, or even the loss of a job. To overcome stress eating, it is important to understand that these emotional responses are not really necessary and that overeating often has nothing to do with them.
In order to overcome stress eating unhealthy foods, you must develop a sense of self-worth. This often begins by getting rid of negative thoughts about yourself such as “I’m fat”, “I’m old” or “I’m ugly”. Instead, replace these thoughts with statements that improve your self-image: “I am a healthy and confident person.” Also, replace words like “lazy” or “unhealthy” with words that mean “relaxed, relaxed, healthy” such as “organized”. By doing this, you’ll begin to gradually break down the destructive behaviors associated with overeating unhealthy foods.
Learning how to overcome stress eating unhealthy foods begins with realizing that the first step toward stopping these habits is in recognizing their presence. When an individual is stressed out, they have many physical responses that may include uncontrollable hunger, nausea, headaches, restlessness, aches, and even insomnia. When these symptoms become frequent and overwhelming, it becomes easier for an individual to fall into the trap of overeating and developing other unhealthy eating habits. One way to overcome this is to identify common stresses in your life, which may include work, family, money worries, or even weight gain/loss concerns.
Write down the foods
As you recognize your symptoms of stress and start to change your behaviors, you can then begin to overcome stress by eating unhealthy foods. One effective way to deal with negative emotions associated with eating is to write down the foods that give you energy and then substitute healthier options for these meals. This includes replacing foods that give you a strong sense of satisfaction with healthier alternatives, such as an apple or a banana. You can also substitute milk and bread for those that you normally eat, which are high in calories.
Identify your “trigger” emotions
Another technique to help you overcome stress eating unhealthy foods is to identify your “trigger” emotions. Once you’ve identified your “triggers”, try to avoid situations and people that give you a strong sense of heightened emotion. For example, if you’re feeling particularly stressed out over the fact that you weigh too much, avoid spending time in front of the mirror. Instead, spend time doing activities that will make you feel good, such as going for a run or going to your favorite park. You’ll find that by removing the trigger for the emotion, it becomes easier to avoid other triggers in the future, which will help you lose weight gain!
Learn to reduce cravings
In addition to recognizing your triggers and avoiding your “triggers”, you can also learn to reduce cravings. One effective way to reduce cravings is to develop a daily practice of mindful eating. Mindful eating means being able to identify what you want to eat without having to physically touch or taste the food, which will prevent you from developing a strong emotional appetite for the food. You can also develop this habit by thinking about your most desired outcomes from eating the food so that when you do eat, you stay motivated to eat healthier because you have visualized the outcome that you want to achieve. In addition to being able to overcome stress by eating healthy foods and reducing sugar, you can also use healthy lifestyle changes and diet changes to better manage cravings and feel better about yourself! When you can make a habit of eating healthier, you’ll have fewer cravings, which means that you’ll be able to lose weight and feel better about yourself.