Stress eating 911

I have a huge problem with stress eating. As soon as I start to feel that squeeze in my chest, some gooey treat with lots of carbs and sugar is the first thing on my mind.

I’ve read a few diet psychology books that all seem to advise that one should just find other ways of relieving stress, but how exactly does that play out when the stress is work related and I’m not in a position to stop working and go get a manicure or whatever? I sit at my desk working and listening to music and I’ll try to drink some tea or something, but half my brain is stressed out and the other half is obsessing about food. I know that what I need is options because the only two options in my head usually are sitting here and trying to practice willpower or giving in. And guess which one usually wins.

I’d love to hear from others who have similar issues and how you’re coping.

The trick I find is a preemptive strike. I drink water and eat healthy snacks so I feel full.

You can also do a mental exercise called switching. Basically you imagine the stressful situation, eating the bad stuff, then call up the bad emotions you will feel later. Next imagine yourself eating a healthy snack instead when you feel stressed, and then call up the great emotions you feel when you handle it well. Rehearse this a few times each day… it works.

Lately I’ve taken to doing short 25 minute runs at work during lunch. Nothing relaxes me like a little exercise.

Otherwise some meditation or even just yoga practice can help. Knowing how to stop and focus on your breath for a minute can do wonders for your mental state.

I’d try to not only eliminate the “bad” things you’re doing when you’re stressed, but do something “good” instead. For me, pushups do the trick. I don’t need any special equipment. I can just drop right next to my desk and pop some out. The trick is to do almost the number that would cause you to break a sweat, lest you start smelling like a locker room. For me, that’s about 15-20 pushups. Just enough to feel the burn in my arms, but not so much that I can feel myself perspiring. As soon as I feel the burn cooling off (in about 3-4 minutes), I can drop and do another set.

Oh, here’s another tip that I give to a friend of mine who texts me with “Help! Say something to keep me from eating this brownie!” messages.

Strip naked (or down to your undies) in front of a full length mirror. Grab the brownie in one hand and a love-handle in the other.

Now…. just try to eat that brownie. :)

Of course, unless you’re in an unusual career, you can’t utilize this technique at work.

All good ideas. Thanks for the feedback! I am self-employed so I guess I could try the brownie trick. :-P I would say I’m pretty motivated and I really enjoy exercise, but this situation is the one thing that keeps getting in my way. I keep telling myself that as long as I keep trying I will figure it out one day…

One thing I started was walking….. once in the mid-morning and again in the afternoon when that dullness hits me and I feel like I want snacks (or even better… a nap!)
I started a walking group, which I have kept going for the last year and two months now. I know you don’t have that ability, being at home, but you can exercise (walk/cardio/aerobic/etc) for 10-15 minutes both times during the day and really cut out the cravings.
Our times are 9:30am and 2:30pm, and we walk appx. 1 mile each in 13-15 mins.

Just a different suggestion.

Cheers!

—Michael

Hey, that’s a great idea. Thanks, Michael.

Dear LeanGreenGirl,
I want to say how much your concerns resonate with me. And Jamenake, I like the brownie trick, too. I don’t know what the answer is! Today I was locked inside a hospital (where I work sometimes) and the only food around was so blatantly not good for me that even though it was 6pm and I was ready for dinner but dinner was not there, I was able to abstain from the cheesecake someone had brought in. And I really felt great! But it took having to be afraid of germs to not eat the cake, really. I wonder LeanGreenGirl, where are you getting your gooey goodnesses? Do you keep things in your desk drawers, i your friedge? Perhaps making them less accessable could be the first step. And also, since part of why you want to eat something bad for you while you are working is just simply because we all want to eat something, gooey goodness or not, while we’re working, you could try cutting up a whole head of celery and anise and 3 big bell peppers and work it all into a gigantic 100 cal tupperware that i’d practically dare you to be able to munch through throughout your whole day. (if you add carrots and apples, don’t forget to log those)

On another note, my current frustration is that I can eat so well all day, enjoy my “clean” meals, workout and get my endorphins, and then I want a scone and an icecream and butter on my bread and a bowl of granola… post-8pm I just want lots of all that goodness (not portioned out bite-sized bits like I’d perhaps allow myself throughout the day). greedy greedy.

I work at home too. My work doesn’t give me much stress as I don’t have any boss or coworkers… I mean every time I feel there is a little professional problem or overload of work, I visualize the heads of my ex-bosses, the (few) coworkers from hell I used to have, the horrid working places, etc, then I tell myself : “You see, you’re so cool now…you are in control.”.

I think the problem we can have is not going out enough, so now, I make myself go outside a minimum of 1 hour every day, even if it’s just to walk around. If I need a goal, I aim a bookstore store (to check new mags) or a place where they sell coffee about 20 minutes away from here. Then I go back, I feel refreshed and I can work again.

But I still have cravings sometimes. The food I keep at home is good, but I am free to go out and the first convenience store is 2 minutes away. I have a convenience store goals : I started aiming 4 times a week, now it’s 1 time a week because I need to go there to pay my bills. Idem for supermarkets and other grocery stores, I need to go, but I limit the visits because seeing snacks gives me bad ideas later… while seeing fruit and veggie markets makes me wiser in my cravings.
I try to aim the fresh fruit basket when I want to munch something at home. Even if I ate 3 or 4 bananas… so what ? I wouldn’t eat the next meal. That’s nothing like emptying 4 boxes of junk food and still beaing hungry for your dinner.
And I keep dailyburn open all the time. My calorie goal is higher than what I eat normally (but not higher than what I can burn by exercise). I make in sort I have “unused calories” until dinner time. So if I feel like eating something more during the day, I log it imediatly. I tend to eat less of it. Sometimes after logging it, I just change my mind and erase.

This resonates with me. I was seriously in need of chocolate today and somehow managed to stave off that craving. I have a big exam Dec 18 and insanity at work. (Why did I go into tech?!)

I often get a mocha when I want chocolate. Milk = dairy/calcium. Chocolate need is sated and coffee is a requirement.

Having fresh fruit around helps — I try to have apples in a bowl at my desk, or tangerines.

@passionfruit — Junkfood in the house is verboten, because I know that if it’s there, I’ll eat it. Sooner or later. What happens is that I will either go out and get something from the supermarket across the street, or ask the boyfriend to pick something up for me, who is usually more than happy to indulge. Or I will get takeout. Now that I think about it, it really comes down to some very specific food choices. 95% of the time it’s either #1 a frozen, full-fat pizza, #2 mac & cheese from Noodles & Co., #3 Ben & Jerry’s icecream, #4 a burrito from Chipotle/Qdoba or #5 a Cinnabon. All of those things are just about the worst possible things I could eat. I know that. I’m sure that the “forbidden” aspect lends itself to fixation as well.

@cccc Getting out everyday — great advice. I think that’s why it’s easy for me to discipline myself go to the gym. It’s often my only escape for the day.

LeanGreenGirl, stress eating has always been a “big” problem for me too! I have noticed though that since joining this site and pumping up my protein intake that it is making a difference on my junk-food cravings. I was “way” overeating carbs and “way” under-eating proteins. I’m trying to balance that out and it seems to have a positive affect on my cravings.
….I love cinnamon buns especially with cream cheese icing! :)

Lately this has been hitting me hard – my cravings for sugar have gone way up since I started really having problems that are keeping me from exercising. I’m not even sure what to do about it besides give in a little so I don’t give in a lot. A latte or dark chocolate or something. Ugh, it hasn’t been good. My loss has also come to a halt and that’s getting frustrating!!

I need to find my journal and get back on that because writing stuff down seems to help me.

I never ignore my chocolate cravings! I have learned to use good portion control, and only eat high quality chocolate to help.

Deny yourself completely and eventually you’ll slip IMO. I find it better to indulge in what I am craving, but do it intelligently and carefully. A bit of good quality 70% cocoa chocolate really satisfies the cravings for me and I don’t tend to over do it. (It’s so rich I don’t want to eat a huge block of it.)

My other trick for sugar/chocolate craving is light hot-chocolate. I will even splurge on a Tall non-fat no-whip hot chocolate at Starbucks once or twice a week, no problem. Hey, it helps me get enough milk. :D

I bought little disposable plastic cups and lids in 1/4 cup portions. for my little chocolate cravings, I portion out the containers and seal the containers in ziploc bags. Instead of reaching in for a handful of dk. chocolate covered almonds/raisins/insert ITEM … I get only the alloted portion, which is then logged. They make all sizes and the pre-done portions prevent me from handful sneaking or poor portion ‘guess work’ … when you’re stressed and overworked, you’re SO NOT going to stop and measure stuff … so do it in advance.

I struggle with stress eating also. In the past I have planned out my meals, brought lunch to work with me and basically keep full so that I didnt stress eat at work. Also, I was recently given some advice that I am currently using to help combat stress eating and that is to ask yourself if what you are about to eat is the best thing that you can do for your body at this moment. For me the answer has been no and I move on. Another quote I read in a novel once that stuck with me is that “I have never found the answer in a bag of cookies.” Kind of funny but makes sense. Good luck to you!