Coping with Personal Life Stresses: Recommendations (cont.)
Eat regular, complete, and wholesome meals. It is not necessary to eat three traditional meals a day. It may be better to eat less amounts and more frequently through the day. Try to allow some flexibility with meal times, so that you are not eating just because “it’s time to eat,” but rather because you are hungry. If you skip meals, you will be less likely to handle stress well because you will lack the energy or mental clarity to do so. In addition, you are more likely to go on an eating binge when you finally do have time to eat.
Keep a food diary, even if only for a few days. Write down everything you eat each day. This might help you to think more about what you’re eating. Note things such as use of caffeine, alcohol, nicotine, and foods that contain simple sugars. Indicate when you are having trouble planning meals, or times when you are having to “eat on the run.” You may also note what events are stressful to you, and which ones are causing you to eat. Once you are aware of what is causing stress in your life, you may be able to manage that stress.
Alleviate end-of-the-day binges by giving yourself something else to look forward to. Get a book, magazine, or video that you can enjoy when you come home from work or classes, instead of reaching for snacks. Stock your home with healthy food options as opposed to convenience foods that are high in fat, sodium, and sugar.
Find a friend who also has difficulties with eating in response to stress. Share ideas with each other on ways to manage stress levels. In addition, when you feel as though you want to eat (and it’s a stress-related craving), instead of eating, call that person. Writing yourself notes and posting affirmations can also be a form of positive reinforcement. Post these messages in areas that you might be when stess-related cravings occur.