When you’re in a stressful situation, do you reach for food? Do you reach for a package of cookies or a candy bar when you know you’re about to enter something way beyond your comfort zone?
There’s a reason for that.
Certain foods turn down our threat response system. This is the part of the brain that alerts us to stress and encourages us to find ways to fight the stress.
There are two basic forms of stress: acute and chronic. Acute stress comes in spurts; you deal with it, and you move on. You might face acute stress if you lose your job. Chronic stress is the stress you feel for extended periods of time. It takes more work to control it, so it’s often in your life for extended periods of time. Chronic stress would include things like hating your job, or worrying about how to make enough money to pay all of your bills.
Because we often look at chronic stress as beyond our control, we find ways to replace that with things we can control. We might not be able to control the place we work, but we can control picking up a package of cookies and eating it in one sitting. This food gives us what we need. It dampens the threat response system, and we suddenly feel better.
And so the cycle repeats. We’re stressed over the same worries, and we reach out to food as our companion.
Not surprisingly, the best food for the job is the least healthiest available in our pantries and markets. Junk food, high in sugar and fat, highly processed, these foods tick every box. And if part of your stressors includes exercising more, losing weight, or becoming healthier, it’s a vicious cycle that never seems to go anywhere. You become more frustrated with yourself. And it sets off a cascade of emotions that are hard to control.
It’s easy to see what’s happening. It’s harder to do something about it.
But recognizing the pattern is half the battle. Once you recognize your behavior, then it’s time to do something about it.
Stop Tempting Yourself
When you’re in a stressful situation, you look for the quick out. If junk food is in your pantry, it’s easy to grab. When your choice is a bag of cookies or an apple, the cookies will always win. Stop filling your pantry with the bad choices, and fill it with healthy foods instead.
Slow Down
When we feel stress, we look for the quick out. We feel the tension build, our nerves start to fray, and we look for a solution. A few deep breaths and a few questions can help you steer away from grabbing the wrong foods and make choices based on what’s right for your body instead. Ask yourself:
- Do I really want this?
- Does my body need this?
- How will I feel about myself five minutes after eating this?
Give Yourself Options
If you normally grab food when you hit your personal wall, it’s time to give yourself other things to do. Create a list of things you enjoy you can do instead. How about go for a walk? Meditate? Jump on your bicycle and hit the pavement for a few miles? Grab a book and read for a few minutes?
The options are endless.
When you find things that help you discover your own personal mindfulness, you’ll discover you like the alternatives much better than snacking on the worst foods available.