Stop Stress Eating Now (Follow These 5 Steps)

Happy Sunday, Leaders!

Have you ever noticed that when you're stressed, you reach for a bag of chips or a pint of ice cream? 

You’re not alone.

This week, I'll talk about how to beat stress eating.

This isn't just a lack of willpower—it's a natural response driven by your brain's reward system. 

Stress triggers the release of neurochemicals that make us crave high-energy foods, which temporarily boost our mood.

It’s a survival mechanism dating back to our ancestors, who needed extra energy to fight or flee from danger. 

The good thing is you're no longer in primitive times.

So why does it still happen?

Because you’re still experiencing stress.

Think about it. 

You're in the middle of a hectic day. 

Deadlines are looming, your inbox is overflowing, and you're feeling overwhelmed. 

You grab a snack—chips, cookies, whatever's handy. 

You don't even taste it. 

You're just eating to fill a void.

When you eat under stress, your brain bypasses the usual signals of hunger and satiety. 

Stress eating is often a coping mechanism to manage negative underlying emotions.

Over time, this habit can contribute to weight gain, digestive issues, and even more stress. 

It's a vicious cycle—stress leads to overeating, which leads to guilt and more stress.

So what's the alternative?

Mindful eating.

Here’s how you can do it:

1. Pause Before Eating: Take a moment to breathe and center yourself before you eat. This helps you tune in to your body's hunger signals and determine if you're truly hungry or just eating out of stress.
2. Eat Slowly: Chew your food thoroughly and savor each bite. Eating slowly helps you enjoy your food more and gives your body time to signal when it's full.
3. Engage Your Senses: Notice the colors, textures, and flavors of your food. Engaging your senses enhances the eating experience and helps you appreciate your meal.
4. Avoid Distractions: Turn off the TV, put away your phone, and focus on your meal. Eating without distractions allows you to fully experience your food and recognize when you're satisfied.
5. Listen to Your Body: Pay attention to how your body feels before, during, and after eating. Recognize signs of hunger and fullness, and respond accordingly.

Finally, drink plenty of water throughout the day so you can remain hydrated.

This way you’re less likely to overeat.

It might seem challenging at first, but the benefits are worth it. 

Remember, it's not just about what you eat, but how you eat.

If you need help designing a stress reduction strategy that includes mindful eating for your team, 

I'm here for you. 

Wishing you a mindful and stress-free week ahead.

Dr. Beckford

P.S. Whenever you’re ready, here are 2 ways I can help you:

1. Boost your team’s productivity through a customized stress management 1:1 presentation.
2.  Grab your stress reduction guide.