Many can say that a their emotions: stress, anxiety, depression- are to blame when it comes to less-than-ideal eating habits. Emotional eating is real, and also normal. Food is comforting, entertaining, and provides an easily accessible distraction from the issues we're dealing with. However, if your emotional eating is getting in the way of your physical health/mental health, or both, there are ways you can satisfy your same needs with activities other than eating! Identify your triggers, and next time the urge to eat is driven by emotion, try your best to try out one or more of these activities for fifteen minutes at least:
1. Coloring Books like this one
2. Workout
3. Download a new podcast to listen to next time you are stuck in traffic
4. Start Binge Watching a new Netflix show
5. Read a book
6. Work on a Pinterest board
7. Online fantasy shop
8. Start your own blog
9. Get paid to take surveys through apps like Swagbucks
10. Zillow different houses to see what real estate is going for in your neighborhood (and how much your friends spent!)
11. Journal
12. Take selfies
13. BREATHE
14. Make $$ Selling your old clothes/bags/jewelry on sites like PoshMark (People make A LOT off this site!)
15. Paint your nails
16. Take a bubble bath
17. Try knitting/crocheting
18. Brew some tea
19. Watch makeup tutorials
20. Crossword puzzles / activity books
21. Organize your closet
22. Look through old pictures/home videos
23. Research your next trip/vacation
24. Plan your healthy meals for the week ahead
25. Meditate
26. Find new hairstyles to try
27. Stalk people on Instagram/Facebook
28. Plan a self care day
29. Plan your next day-cation
30. Play with snapchat filters
31. Cuddle with your pet
32. Look up pictures of cute animals
33. Catch up on your favorite blogs/ YouTube subscriptions
34. Dance
35. Clean your house
36. De-clutter your laptop/computer files
37. De-clutter your home
38. Make out with a significant (or insignificant) other
39. Make a new Pinterest board for a house project
40. Learn a new skill on a site like Udemy
41. Find pictures of outfits you like to copy/try out
42. Make a gift wishlist for next holiday/bday
43. Download some new apps
44. Add to your Alexa/Google Home Skills
45. Challenge a friend to a game of Words with Friends or Candy Crush
46. Find Some new healthy recipes you have been dying to try
47. Start that project you have been putting of
48. Learn to play piano
49. Sing
50. Go for a drive
51. Facetime a Friend
52. Put together a kick ass play list for next time you are stuck in traffic
53. Watch a TED talk about an interesting topic (maybe even one on stress eating?)
54. Call a friend
55. Yoga
56. Get certified in something you have always been interested in
57. Write a letter / e-mail to an old friend
58. Play a game
59. Hunt for coupons
60. Read a magazine on your phone
61. Get into a sports team
62.Use calculators like those on nerdwallet to see when you will be debt free or when to retire
63. Get into the stock market
64. Volunteer
65. Play with an animal (preferably your pet)
66. Follow a Live Twitter feed while watching your favorite show! It is like watching with friends you never knew you had!
67.Start an Etsy Store
68. Learn to edit photos
69. Meal prep
70. Make a to do list for the week to help you feel more in control
71. Look at daily deal sites like Rue la la, Touch of Modern and Hautelook who change their content
72. Join a book club
73. Learn photography
74. Scroll through Facebook
75. Post all in the Nutrish Mish VIP Facebook page
76. Watch videos on Youtube
77. Just relax, when is the last time you did that?
78. Cup of coffee
79. Go to your local Starbucks/coffee house and drink tea/coffee in peace
80. People Watch and make up backstories
81. Play a card game
82. Try a new face mask or new skin care product
83. Learn how to make things from lanyard
84. Research different fancy wines/IPAs for when you are out with friends
85. Research cool new restaurants to try
86. Plan a party
87. Clean out your inbox or phone messages to free up some space
88. Keep yourself motivated by seeing how much you lost
89. Donate old clothes to a good cause
90. Look into getting involved in a charity or non for profit
91. Make a list of tasks you are currently doing that you can delegate
92. Find matches for all of the socks
93. Write down 3 goals to accomplish in the next 3 months and how you are going to do it
94. Play with your kids/niece/nephew/dog/cat/hamster
95. Stretch
96. Create a workout routine for yourself
97. Make a board of pictures of people and things that inspire you
98. Wrap presents
99. Decorate the house for the upcoming season
100. Remind yourself when the next social event is that you will be able to use food for entertainment appropriately
Specific emotions that can cause us to stress eat and what you can do instead:
1. Anxiety/worry: You are anxious about something upcoming. Journal about it, call a friend and talk about it, go for a walk, brew some tea, meditate for 5 minutes, practice deep breathing, something that will focus and center your mind.
2. Sadness: Food is very comforting in times of loneliness and sadness. What are other ways you find comfort? Call your family/friends, cuddle with your dog, watch your favorite movie.
3. Boredom: You're bored..and food is definitely fun. Think of what else you like to do for entertainment. Watch tv, get crafty, make a pinterest board, play a game.
4. Needing a reward: You made it all the way to the end of today! That's worth celebrating, but it doesn't need to be with food. What other ways can you reward yourself. Take a bath, allow yourself some down time to do your favorite activities.
And remember, if you do end up giving in to the urge to emotionally eat, it is OKAY. Do not beat yourself up. Your failures are opportunities to learn and practice replacing your habits. Know your triggers, and aim to replace your knee-jerk reaction of eating with a new habit. It is a process, be patient with yourself!