By Madeleine Ortiz
Stress is a natural biological response to a perceived threat. In caveman times, that threat might have been a predator or a lack of food. Today, it might be a work deadline, family responsibilities, traffic, or money worries.
No matter the cause, psychologist Dr. Paul Davidson explains that the body reacts in a similar way: fight or flight. That response takes a lot of energy, which can make us crave quick fuel, especially simple carbohydrates. That’s one reason many people turn to food for comfort when they feel overwhelmed. Stress eating is common, but it is not always the healthiest way to cope. Here are Dr. Davidson’s seven strategies for managing stress before resorting to food.
Stop stress before it starts.
Dr. Davidson’s best advice is to prevent as much stress as possible. That may sound unrealistic, but he says many stressors can be reduced with a little planning. Start by asking: Where is my stress coming from?
If your commute raises your stress levels, consider going to the gym near work so you can avoid the worst traffic. If social events make you anxious, think of a few topics you feel comfortable talking about, and decide ahead of time when you’ll leave. If your family schedule feels overwhelming, sit down together at the start of the month and make a plan that actually works.
Not all stress can be avoided, but reducing what you can will make a big difference.
Breathe deeply.
Take a slow breath and notice what moves. If your shoulders and ribs lift toward your neck, you may not be breathing in the most calming way.
Instead, place your hands on your belly. As you inhale, let your stomach expand. As you exhale, feel it gently fall back. Dr. Davidson says this kind of deep belly breathing can help calm the body by stimulating the vagus nerve, which helps increase relaxation and reduce the urge to eat.
Laugh.
A good laugh can do more than lift your mood. Dr. Davidson explains that laughter can interrupt the stress cycle, which may help reduce cravings and emotional eating.
Watch a funny video, listen to a favorite comedian, or call someone who always makes you laugh. Even a few minutes of humor can help shift your body out of stress mode.
Build in calm time.
You do not have to be “good at meditation” to benefit from quiet, focused time. Dr. Davidson recommends anything that slows your breathing and helps you feel centered. That might be meditation, yoga, tai chi, prayer, journaling, reading, or repeating a positive affirmation.
The exact activity matters less than how it makes you feel. Choose something that helps you feel calm, focused, and steady.
Check in with your thoughts.
Sometimes stress grows because of the way we talk to ourselves. Dr. Davidson explains that cognitive distortions are thoughts that feel true but are not always accurate.
For example, you might focus only on what went wrong, tell yourself you’ll “never” be able to handle something, or jump straight to the worst-case scenario.
When you feel stressed, pause and ask: Is this really true, or is my mind making the situation bigger than it is? With practice, noticing these thoughts can help stop them from fueling stress eating.
Move your body.
Movement is one of the quickest ways to release stress. It does not have to be a full workout.
Dr. Davidson says even 10 jumping jacks can help. You can also take a brisk walk, do air punches, dance to a favorite song, or move around your office or home for a minute. A little movement can shift your focus, calm your body, and help cravings pass.
Connect with someone.
Support matters. Dr. Davidson says reaching out to someone you care about can help you feel steadier and less alone.
Call a friend, text a loved one, or spend time with someone who makes you feel safe. When appropriate, physical connection can help too. A hug, holding hands, or a reassuring pat on the back can calm the body and mind.
Stress is part of life, but stress eating does not have to be your only response. With practice, these tools can help you cope in healthier ways, one stressful moment at a time. And if stress still feels overwhelming, consider reaching out to a professional who can help you build coping skills that fit your life.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. It is not intended to replace professional medical evaluation, diagnosis, advice, or treatment.
