Stress-eating isn’t just a myth. Science has shown that our bodies respond to stress by increasing a hormone called cortisol, which in turn ramps up our appetite and desire for energy, usually in the form of foods high in fat or sugar, or both. 

If you are someone who tends to stress-eat, it can feel like you need to social-distance from your refrigerator during this ‘stay at home’ situation. Combat stress-eating with these strategies: 

1. Identify Your Triggers

It’s important to first understand your triggers, then you can make a plan to combat them. You may identify many additional triggers apart from your norm during this time like watching too much news, feeling lonely as you aren’t able to be with friends or family, or the added stress from trying to work from home while keeping kids busy with activities or school work, among many others. One way to identify your triggers is to keep a food and mood journal like this one HERE.  

2. Create a Healthier Kitchen

You know that coworker that always has candy on their desk that you just can’t pass up? I know you probably miss them, but don’t be that coworker if you’re working from home. Here are a some tips to create a healthier food environment: 

• Limit the amount of sweets and processed foods you purchase

• Don’t leave sweets out on the counter

• Place a bowl of fruit or cut-up veggies on the counter for easy access 

• Use smaller plates - you’ll probably eat less

3. Include Protein at each Meal and Snack

Most of us likely get enough protein daily, but it might be concentrated in one meal. Try to include protein at each meal and snack as protein can keep us feeling satisfied and keep cravings at bay. Protein isn’t just found in meat, it can be found in dairy products (cheese, yogurt cottage cheese), fish, eggs, nuts and seeds, legumes (beans and peas) as well as small amounts in vegetables. It can be most challenging to get protein at snack time. Try these Power Snack ideas. 

4. Get Adequate Sleep

Not getting enough sleep can not only depress your immune system, but it can also wreak havoc on hormones that control appetite leading you to overeat and reaching for the wrong types of foods. Most humans need 7-9 hours of sleep each night. For a good night’s sleep, follow these simple yet effective sleep tips:

• Stick to a sleep schedule, even on weekends

• Practice a relaxing bedtime ritual

• Evaluate your bedroom to ensure a cool temperature, low sound and light

• Sleep on a comfortable mattress and pillows

• Beware of hidden sleep stealers, like alcohol and caffeine

• Turn off electronics before bed

5. Connect with Others

Connecting with friends, family, and other sources of social support (including coworkers) can have a buffering effect on stress, thus, keeping you from raiding the pantry. You might have to get a little creative during this time, but you can still talk on the phone, do a video chat, or even a group chat with family and friends.