it is a type of eating which transform transfer eating as a form of outlet to relieve stress and negative emotion due to certain life events?
Ways to Handle Stress Eating
In order to get control of stress eating, you have to control your stress levels. The best way to deal with stress is to address current situations head-on and, at the same time, learn to be prepared to handle stressful situations in the future before both the problem and your eating behavior get out of hand. These 5 steps can help you manage stress and avoid stress eating:
Know your stressors. Identify the circumstances and emotions that lead you to stress-eat. These are your emotional eating triggers, and once you recognize them, you can take steps to avoid them or at least be prepared for them.
Exercise to reduce stress. If you’re physically fit, you’re more resistant to the effects of stress.3 Exercise causes chemical changes in the brain that reduce stress but, unfortunately, stress itself can prevent some people from taking steps, like exercising, that could make a difference in their mental and physical health.4 If your personal circumstances make it difficult for you to get to the gym or even do formal exercises at home, try to increase the amount of walking, gardening, cleaning and other lighter forms of movement and exercise you normally do from day to day.
Reach out for help. Talk out your feelings and your unhealthy responses to stress with close friends and family who can give you the support you need to get through tough situations. If you often feel guilt, shame or regret over your eating habits, you may want to speak with a professional counselor.
Develop a practice of mindfulness. Meditation, yoga, tai chi and other mindfulness-based exercises and programs help calm the mind and the body. When you are mindful, calm, and focused, you are better able to make smarter and healthier lifestyle choices.1 Mindful eating—slowing down and paying more attention to what and how you eat—is a form of mindfulness.
Learn intuitive eating, a practice developed by dietitians Evelyn Tribole and Elyse Resch back in the 1990s that complements mindful eating, and that is still recommended by nutrition experts today.5 Intuitive eating means paying more attention to the natural, internal hunger and fullness signals sent between your brain and your gut. These signals help you determine when, what, and how much to eat. It’s also about trusting those signals. Once you understand and trust your own natural eating cues, unless you have dietary restrictions, you can give yourself permission to give in to a craving for, say, chocolate cake just as easily as you give yourself permission to eat vegetables, without guilt or shame. You’ll know intuitively when to say “enough!” Your decision is based on hunger as well as the appeal of certain foods at certain times, but not on how stressed or emotional you feel in the moment.
“Eating intuitively empowers you to learn what your body feels like when you are truly hungry versus hunger that is instead powered by stress or the need for emotional comfort,” Allison explains. “When you understand and pay attention to the ‘why’s’ of what your body is craving, you’ll have a better understanding of how to manage stress-eating.”
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