All of us has stress in our lives, and everyone responds to it differently. Some people go for a jog. Others go to the spa. Some stress eat. Although comforting and therapeutic, stress eating is not the ideal fix. In fact, it’s the opposite.

Stress eating is consuming food in response to negative emotions like fear, anger, or sadness. When you stress eat, food is being used to solve a problem. And unless you’re actually hungry, it’s likely a problem that food itself isn’t meant to solve. In addition, stress eating makes us feel guilty, which can drive more negative emotions, which can trigger even more stress eating. The pattern continues and nothing gets solved. In fact, all it causes is weight gain!

How, then, do you stop mindless munching? After documenting what sets off your stress eating, you need to formulate a plan on what to do when your anxiety rises…a Stress Response Menu, if you will. The Stress Response Menu will be a list of actions or activities you can do to de-stress outside of eating. Some examples of a Stress Response Menu include:

• Closing your eyes and taking five deep breaths

• Drinking a large glass of water

• Taking a short walk or jog

• Listening to one of your favorite songs

• Doing a quick stretching routine

• Going to a yoga class

• Writing in your journal

• Playing with your dog

• Shouting at the sky

• Punching a heavy bag

• Going to the gym

The more activities on your Stress Response Menu that help you to achieve a goal, the better. But however you plan your menu, just make sure the items are short and easy, and of course, activities you like to do; don’t pick things that you won’t do. In addition, set yourself up for success: if you’re going to journal when stressed, keep your diary open on your work desk. If you’re going to drink water before any emotional eating, keep your full glass near you. If you’re going to take a short walk, keep your sneakers near the door.

Place your Stress Response Menu somewhere visible; If it’s right in front of you, it’ll be harder to ignore. Just please don’t write it and then stick the list in the junk drawer.

And finally, track your usage of the Stress Response Menu. This will help in two ways:

• By tracking your usage, you’ll start to feel better about using the SRM. You’ll see an accumulation of all the times you successfully deployed a stress response, helping you visualize the momentum you’re building.

• The data will help you understand your patterns of emotional eating. Maybe five deep breaths steered you away from ice cream but the large glass of water did not. You can then use this information to update and revise your response plan.

Eat to fuel your body, not your emotions. Our Success Studio staff, from our on-staff nutritionist to our personal trainers, can help. Just click on the button below for a complimentary consultation!