Ways to Curb Stress Eating | When You Just Want to Eat That Donut

Ways To Curb Stress Eating | Beth Gets Brave

**I feel Iike I need to add a little disclaimer up here before I get going. I am not a doctor, nor any sort of health professional. I only know what works for me in regards to stress eating. Consult a doctor if you need to. Also, I’m not telling you to skip meals or not eat anything ever! Eat when you are hungry and recognize when you are not.**

It’s no secret that I have a lot going on in my life right now. (Well, it’s kind of a secret. I don’t really get into specifics.) And with that comes enormous amounts of stress and anxiety, on top of my usual stress and anxiety. My formal diagnosis is moderate social anxiety, moderate anxiety, and mild depression.

I’ve been a stress eater for most of my life. It didn’t help anything that my mom bought lots of junk food so it was always there. When I got in trouble (or feared getting in trouble) I’d sneak a bag of Cheetos into my room. Or a can of soda. Or just snack constantly all day.

Up until a few months ago, I did the same, off and on. It wasn’t good for my weight, skin nor my health. During the worst of my situation, I stopped eating most days. Barely getting enough water. Anxiety and fear cause me to overeat/eat when I’m not really hungry, but they also cause me to stop eating and avoid food altogether.

I’m getting my stuff together not only for me and my own health, but for the three little copycats that live with me. I’ve been noticing that my kids are starting to sneak snacks when they really shouldn’t be hungry. Here are some thing that work for me when I want to eat all the things.

Drink a glass of water

You can put some lemon in it, ice, berries, essential oils – whatever you want. For me, I like ice and a straw. I feel like I drink more water using a straw (less work maybe?) I’ve heard that sometimes when you think you are hungry, you really just need water. I aim for 200oz a day, but usually top out at around 140-160oz. Get a pretty water bottle if you need to. I have a 64oz Rubbermaid water container that I have on my desk to fill my 24oz water bottle with when I’m running low.

Know your triggers

I talked about this above. Mine are fear and anxiety. It is brought on more often when my kids are gone. I tend not to eat much, if at all, on those days. I know as time goes by, those days will get easier to deal with, but for now, I set reminders on my phone to eat a snack or two. Some get triggered by anger. Others sadness. Figure out what it is for you and learn how to deal with it in another way.

Try meditation

I recently downloaded the Headspace app to get rid of the tight, painful feeling in my chest (Gabby Bernstein says that’s where I keep all of my fear, anxiety and stress.) I’ve done several (short 3-5 minute) sessions since then and I think it’s working? I’m not quite sure yet. I’m definitely going to add this to my morning routine, since I’m up at 5 am anyway. There are several other mindfulness/meditation apps. I encourage you to try them out and find one that works for you. So far, I’ve only used free ones. (In all honesty, I kind of love the voice of the narrator on Headspace…)

Which brings me to…

Exercise

Get outside if you can. It’s nearly winter here in northern Minnesota, so I’m trying to go for more walks. I’ve never been a runner, but I may take up jogging next spring. Also, try some yoga. There are some yoga workouts in the Sworkit app that I’m going to start incorporating to my bedtime routine – and I’m also going to get my kids involved. I’m finding lately that excercise is the answer to quite a few of my worries.

Get a new habit

Emotional/stress eating is pretty much a habit. So to break it, you need to replace it with something else. I’m replacing mine with exercise and drinking water. I use the nifty little habit tracker in my inkWELL Press planner each month.

InkWELL Press Planner
Photo via inkWELL Press

Call someone

If you really just feel like eating everything in your house, pick up the phone and call (or text, if you hate talking on the phone like I do) someone who can cheer you up but also not shame you if you do end up eating that whole tub of ice cream in one sitting.

Just Don’t Buy Junk Food

It’s cheaper, in the long run, to just leave the crap at the store. Buy the little squares of dark chocolate, some chocolate covered almonds, fruits, veggies, whatever sorts of healthy things you like and stock your house with those.

Don’t Beat Yourself Up

If you happen to eat that king-size candy bar, oh well. It was just one. Realize that you can choose to try again. Make a better choice next time. It will be ok!

Ways To Curb Stress Eating | Beth Gets Brave

Continue Reading

5 Tips to Become a Morning Person

5 Tips tp Become a Morning Person | Beth Gets Brave

I’ve never been much of a morning person. But with three kids, mornings come too soon. I’ve been getting up before they do, though it’s tough some days. I can get some things done before launching into Mom-Mode. Every good morning starts with a good night.

GO TO BED AT A DECENT TIME

I used to stay up late – reading, watching Netflix, scrolling through my phone. These days, I try to be asleep by 10:30 at the latest. More often than not, I am asleep by 10. I’ve been using the Bedtime option in my phone’s alarm clock app to track my sleep, but it’s hit or miss. (For instance, last night, it said I only slept three hours. Not quite. And sometimes, it doesn’t work at all.) If you have any good sleep app recommendations let me know!

GET THINGS READY THE NIGHT BEFORE

Making lists and setting out our clothes are two ways I prepare for the next day. I also make sure all the electronics get charged.

GET OUT OF BED RIGHT WHEN THE ALARM GOES OFF

It’s tempting to hit the snooze and sleep for nine more minutes, but once I’m awake, it’s hard for me to fall back to sleep. You can keep your alarm on the other side of the room, or trust yourself to get up when it goes off.

MAKE A PEPPY PLAYLIST

The Moana soundtrack is my current favorite – and bonus for me – it motivates my kids too! Or listen to a podcast!

ROUTINE, ROUTINE, ROUTINE

I’ve been getting in the habit of working out right away, using workouts I find on Pinterest. It’s not much, but it gets me moving and wakes me up. Plus, I don’t have to dread working out later – it’s already done! Then I shower and get ready for the day. Since I have psoriasis, taking care of my skin is more important than ever. Right now, I have several spots on my face I am trying to control. Face wash, toner and a good moisturizer help for now. After all that, I sit at the counter in the kitchen (my “office”) and get to work on the list of things I made the night before.

EAT A GOOD BREAKFAST

This is one I don’t do often. My stomach usually can’t handle food before noon, so I drink a bunch of water. When I could eat breakfast, I liked English muffins with peanut butter, bacon and orange juice. I always take my vitamins though (Vitamin D, B12 and Vitamin C, along with a multivitamin).

What can you do to have an easier morning?

Continue Reading