Stress deserves particular attention. More than two thirds of overweight adults report that they eat when they're stressed. When you're stressed out, you may eat too much or make unhealthy food choices, such as reaching for a bag of potato chips when you would otherwise eat fruit.
Strategies to reduce or eliminate stress:
- Eliminate some sources of stress. If you feel constantly overwhelmed and stressed out by everyday hassles, you may not be able to control your eating routines. Set priorities. Save your energy for the most important people and activities. Simplify your life. Share and delegate responsibilities.
- Improve your time management. Get organized by making a daily "to do list". Keep it realistic and don't try to cram in too many activities. Use a marker board at home to track tasks. Be assertive: Permit yourself to say "no" the next time someone asks you to volunteer for the latest community project.
- Manage stress. Some sources of stress, like conflict on the job or in the family, can't be avoided. But you can use problem solving skills to soften their impact. First, identify the problem that's making you feel angry or anxious. Then start gathering information and looking for resources. Devise a plan, put it in place and watch what happens. If it doesn't work, ask why, revise your plan and try again.
- Burn off stress. Exercise regularly to release tension and drain stress producing hormones circulating in your body. Choose exercise that you enjoy, or else the exercise itself can be stressful. Milder physical activity, such as after dinner walks and gardening, and relaxation activities (meditation, yoga or tai chi) are other soothing ways to dissolve stress. Informal breaks can also help. If you feel tempted by food, find a quiet place and do some stretches combined with deep, slow breathing.
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