Do This Before You Eat - Stress Reduction to Make Healthier Food Choices

Oregon waterfall in the forest

Stress eating. We’ve all done it. The secret to subduing stress eating is the secret to stress reduction, or subduing the experience of stress. If stress eating is a coping method or habit for dealing with stress, then the underlying issue is the experience of stress. Eating under stress is a problem, but it isn’t THE problem.

Removing stress would be ideal, but not very realistic. Life has its challenges for all of us. But we can practice different ways to experience stress.

Oregon. Warning sign on bridge.

The next time a challenge comes up that would normally trigger a stressful state and the urge to eat something, try and catch it. Sometimes we get so used to the feeling of stress it creeps up on us. Notice it and practice seeing things differently before heading to the fridge. Shift thoughts of worry into looking for what good can come of the situation. Just the act of looking for something good will remind you that you have choices. Even if you have trouble coming up with something, stay committed to feeling better and keep searching for the good. You have strength you can tap into. This is a practice, so be compassionate with yourself and keep working on it. 

Portland Japanese Garden

Look to nature before you grab something to mindlessly eat. Take a breath. Whether you take a walk in the park, watch the clouds outside your window, or just look at beautiful images on your phone, let the peace of nature calm you. No matter what challenge appears in our lives, nature continues on. Mountains remain strong as they’ve done for centuries. Stars shine as they’ve done for billions of years.

Take it easy on yourself. It’s not easy to withstand life’s challenges, plus all the food marketing we’re bombarded with our entire lives. There is also evidence that ultra processed foods can be addictive. Healthy eating is a work in progress. You’re doing great! You’re here, taking healthy steps, making progress. It’s a practice.

Ready to set more healthy goals?

If you feel it’s right for you, feel free to contact a therapist who can help you with disordered eating. There are many organizations, including NEDA that can help. We all need help with things sometimes.