I realized I'm stress eating

stressmanagement
journaling
physiologicalhunger
(jketoscribe) #1

I do OK during mealtimes but I’ve been noticing that when I get stressed I tend to binge eat, and also toward the end of the day when I get tired. I try to have things around that are OK for me to snack on (olives, nuts, butter(!), cacao nibs, coconut yogurt, and even sometimes lunch that I don’t always eat earlier in the day), but I find that sometimes I will binge on these way beyond appetite and very close to going home from the office for dinner where I want to eat with my family because that is an absolute commitment my husband and I have made to always sit down to dinner with our kids no matter what else is going on in our lives. I have a stressful (VERY stressful!) job and I work long hours. I have a stressful life because I’m the sole support for our family now and self-employed so it’s all riding on me.

So I’ve been recognizing this issue for a while, but I finally decided to tackle it.

I decided to create a “toolbox” of things I can do instead of binge eating, and also journal about it so I can track what’s happening and perhaps consider what to do differently to avoid doing stress eating unconsciously.

So here’s my journal template for stress eating and it also includes my own interventions to try to avoid it (the tools in my “toolbox”) I thought I’d share it in the hopes it will be helpful to others. Any suggestions appreciated and feel free to take it and make it your own (you may have other tools in your own toolbox). And yes, I have a kettlebell in the office and a place to do a little yoga if I need to. ;o)

Stress Eating Journal

  • What time is it?

  • •What’s happening?

  • •What do I want to do?

•Any particular craving?

•Am I hungry?

  •No
 * •Yes
       •When did I last eat?

  •     •What did I last eat?

  •     •Is it reasonable to be physiologically hungry given when and what I last ate?

  •     •How long have I been feeling hungry?

  •     •Is the hunger steady or coming in waves?

  •     •What will happen if I don't eat right away?

  • •Am I thirsty?

  • •What steps could I take to change the situation that do not involve eating?
    •Drink a non-caloric beverage (water or tea)

  •  •Recognize and acknowledge that I want to eat because of stress, not physiological hunger

  •  •Set a timer for 20 minutes to revisit the issue of hunger

  •  •What can I do to reduce the stress?•Change tasks

  •  •Mindfulness meditation (5 minutes)

  •  •Deep breathing

  •  •Tackle a small part of a stressful task

  •   •Vent appropriately

  •   •Power through

  • •Choose a distraction from the hunger
    •Call a friend to chat

  • •internet surfing
    • •stand up/sit down (I have a standing desk)
  •  •take a walk

  •  •mindfulness meditation

  •   •yoga

  •  •kettlebell
#2

It is really easy to stress eat and also to graze - and the two together! I try and not keep much by way of snack stuff around. If I am hungry then I need to make myself something to eat. Helps somewhat.

“Vent appropriately” - lol :wink:

(Tom Seest) #3

Very good at realizing you may have a problem with stress. Most people overlook it.

(jketoscribe) #4

I keep the snacks around because I often skip lunch either because I don’t have time or I don’t have appetite for lunch. But I do get hungry later in the day sometimes if I’ve skipped lunch and then I need something to be able to keep working.

#5

Oh I totally get it. It is just a problem I have with snacks around - I eat them!

(Liz) #6

I totally relate. I would binge eat under stress and specifically, when I feel like I lost control over a situation, food became my safety and sanity blanket.

I love journaling and hope that it helps you as it’s helped me. For me, it’s also important to look at not only that I reach for food when stressed or feel out of control, but what is causing those feelings? A strained relationship? Work deadline? Not feeling approval? Comfort for something? Treating the roots in each situation helped me eliminate the emotions that lead to my binge eating in the first place. It also freed me from those stress or lack-of-control feelings (which really is the best part!) Win! Win!

Thanks so much for sharing with us! And let us know how your doing!

(jketoscribe) #7

Yep, the “what is causing those feelings” is the “what is happening” part.

Funny, yesterday I felt a little urge to binge late in the day. Then I realized I needed to journal and didn’t want to. So I didn’t eat or journal! HA!

It does seem to be consistent about 5 or 6 p.m. when “normal people” eat dinner. Because of my odd work schedule, we don’t eat until 8’ish. But since most of the time I eat lunch between 2 and 4 p.m. it’s not true hunger driving that urge to eat.

(Angie) #8

I am in the same boat with work and family! You can do it, keep that in your kind. I feel more in control when my eating is on point.
I will chug a bottle of water, use breathe spray to change up my taste buds, chew gum to keep me busy, paint my nails lol and read this forum :wink:
I actually started Keto when my son was in boot camp, I figured if he could go 3 months with out all the junk food so could I! I lost 26 # while he was away… and I’m far from done!

(Alex Dipego) #9

I work in food so stress eating is easy … But my house is practically empty. I have cuts of meat and eggs but nothing prepped so I have to cook… This no snacking at home… But when you have pre cooked bacon and nuts sitting in front of you… It’s easy to grab