Both good and bad changes in life can bring on stress, and one common reaction to the fluctuating hormones caused by stressful events is to eat more. In fact, according to a 2003 article in "Psychology Today," the powerful cravings that come when your life goes crazy are actually your body's way of trying to stem the flow of stress hormones in the brain by refueling itself with rich, high-calorie foods. Fortunately, you don't have to be at the mercy of your hormones when confronted with stress, and there are plenty of other ways to relax yourself that don't pile on the pounds.
Step 1
Learn to recognize the signs of stress before you reach the point of emotional-based hunger. For many people, tension in the shoulders and hand clenching are early indicators that your body is reacting to stress.
Step 2
Take a short break from whatever is causing stress if possible. This might mean halting work or studying for a short period or simply getting out of the house and away from family members or reminders of your problems for about 30 minutes.
Step 3
Exercise for 30 minutes every day. Schedule your exercise session on your calendar and make it a regular part of your day. Exercise releases endorphins that lower your stress levels while also helping reduce tension in your muscles.
Step 4
Practice relaxation training when you feel stressed or are in the midst of a major life change. Sit in a chair, and starting with the toes and feet, gently clench and release each muscle or muscle group in your body, working your way up through your legs, midsection, torso, arms, shoulders and head.
Step 5
Work on solving a single, minor problem in your life that you can easily remedy. This helps give you a sense of control over your own life and eases stress.
Step 6
Participate in a social activity. This can include joining a club or sports team, or it can be as simple as scheduling a get-together with friends for a chat or a game of cards. Social participation lowers stress levels and reduces the production of the hormones that cause you to engage in emotional eating.
Tips and Warnings
- Eat healthy, regular meals at least three times a day and have pre-planned nutritious snacks throughout the day to keep hunger at bay so that snacking due to hunger doesn't turn into overeating due to stress. Get adequate sleep, because sleep deprivation can make you more prone to stress and more vulnerable to cravings.
