5 Ideas to Stop Stress Eating During a Pandemic

I’m three weeks into being at home full-time.

My kids are finishing school online, my man is working remotely at the dining room table, and I’m… I’m doing what feels good to me.

Although I’m currently laid off, I’m actually kind of appreciating this time off. 

As an introvert, and someone who doesn’t really miss her 9-to-5, I’m experiencing this time as a gift. 

Part of this gift is that I now have time to finish my assignments and complete my coaching certificate at Concordia.

Another part of it is having time to spend with my immediate family, connect with extended family, work out, walk outside, do yoga, and meditate every day.

As an introvert, this is pretty great.

Although I do miss seeing friends and family, and can’t wait to hug people when I finally can, a big part of me is embracing this time.

Life has slowed down, it feels more peaceful, less hectic.

But I admit, despite this, a little fear and anxiety creep in from time to time.

And I realize that I’m not alone in having these emotions

Some of you are laid off like me, some of you are working from home with or without family around you, and some of you are working at essential jobs (and I’m very grateful you are.)

All of these situations can be stressful.

And in fact, I’ve heard from many of you who are struggling with stress eating as you try to feel better.

Food seems to be a popular outlet to escape to at this uncertain time.

So, how do you not stress eat at a time like this?

Here are some ideas I’ve used, that may help you:

1. Keep trigger foods out of your cart

This one is simple, but I know it’s not easy.

The thing is, stress eating doesn’t usually mean you’re overdoing it on the vegetables.

More likely your stress eating involves indulging in treats like chocolate, chips, cookies, candy, baked goods, and maybe even alcohol.

So, in order to avoid temptation, the simplest thing to do is not have these trigger foods in the house.

Just don’t buy them.

I know this isn’t always easy, especially if you’re not alone at home.

But there are ways around that.

Like keeping those foods out of the kitchen, preferably outside the house.

Or downsizing to one treat a week.

Get creative with this, you’ve got time!

2. Create a new routine

Your days might be very different from what you’re used to.

I know mine are.

So something that’s helped me a whole bunch has been creating a new routine.

As I’m not working my 9-to-5, my new routine includes all the stuff I want to get done like meditation, journaling, studying, working out, cooking, cleaning out clutter, and down time too.

Planning a routine that’s written down and scheduled, means I’m much less likely to eat out of boredom, and also less likely to feel stressed.

Stress shows up when I get distracted and start surfing the net, checking out the latest COVID stats, or when I go out to the grocery store, trying to respect all the measures put in place.

I know this about myself, so I’ve structured my time to limit my surfing and also limit my trips to the grocery store.

3. Get to know yourself

Ever notice what you’re feeling when you choose to stress eat?

Maybe you’re stress eating because you’re feeling bored, lonely, anxious, or antsy.

If you don’t know why you’re doing it, or what’s triggering your stress eating behaviors, then this is an awesome time to find out.

The first step is to get curious about why you’re standing in front of the fridge or the pantry.

What led you there?

Think about it.

What was going on in your mind that led you to the kitchen and start looking for the cookies, chips, and pizza?

And then you can move onto the second step: Sit with the stressful feeling.

I know this doesn’t sound fun, but I promise it’s not as bad as you think.

Basically, once you notice what you’re feeling and thinking, try to just sit with it.

Sit down for 2 minutes and just let yourself feel scared, anxious, or nervous… Whatever the emotion is for you.

I promise, whatever the feeling, it won’t kill you, no matter how bad you think it is.

It’s just a feeling.

And the great thing about feelings is that they’re always changing.

So if you sit with the “bad” feeling, it’ll pass, and then you have a chance to make a new choice.

4. Find a healthier escape

Food is an easy escape.

It’s readily available, it’s cheap, it activates your feel-good hormones, and there’s lots of support for eating as a way of escape.

But it can have very negative consequences, as you know.

So if you must escape, what can you choose instead?

Of course, there’s always choosing a healthy food instead of the junky stuff.

But that doesn’t always work because you’re not eating out of hunger.

Or, you can choose a simple activity that you enjoy, to distract you.

Preferably outside the kitchen.

Something like going for a walk, reading a good book, coloring, doing a puzzle, writing in a journal, calling a friend,…

Anything you enjoy that’s simple, and easily done.

Do it enough times, and it can become a brand new healthy habit too.

5. Be accountable to someone

When you’re trying to change a behavior, accountability and support are important to success.

Friends, family members, colleagues, a coach, a mentor… There are many people who can help you.

Ideally, choose someone you trust, who understands what you’re going through, or has already been through it themselves.

Someone who understands and knows what you’re going through is invaluable.

Report to them at regular intervals, or at times when you feel weak and stress eating seems like a good idea, or both.

Just discuss it with them and agree on how you want to handle accountability.

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Trying all five ideas above, or just trying one or two, can help you get through this pandemic without having to buy a new wardrobe.

We’re all struggling to cope with our emotions at this time.

I’ve got my good days, but I’ve also got my not-so-good days.

What helps me enormously is routine, especially with meals, writing in my journal, meditation, and finding meaningful things to do.

I want to look back at this difficult time and think of all the good that came out of it.

Stay healthy, be safe, and keep moving forward,

Debbie

P.S. If you’re really struggling with stress eating at this time, I can help! I work with clients to help them achieve better relationships with food, exercise, de-stressing practices, and healthy living in general.

If you want to know more, just schedule a free 30-minute session with me, I would love to speak with you.