Delaying Stress Eating

Sometimes cravings, desires, temptations or just mild hunger can cause us to derail our new eating program. Stress, anxiety, boredom or just ingrained patterns sometimes lead us to behave in ways that do not support our new healthy lifestyle. This exercise can help redirect food cravings, stress or simply free-floating anxiety in a way that calms and centers you. It can aid in delaying your impulse to stress eat, calm your nervous system, still your mind and aid you in regaining a hold over your sense of control.

Saying a statement or mantra at the end of the exercise will help you connect to your powerful reasons for wanting permanent lifestyle change. Remember, a new practice actually requires practicing. It may feel awkward at first, but over time this strategy can help you gain mastery over your physical and mental energy and can help you delay stress eating.

When experiencing mild hunger, a craving or noticing your thoughts returning to food (before you want or need them to), try the following:

1. Stand up (remove shoes if they are inappropriate to jump in) and jump up and down 10 times. Each time you jump up reach high to the sky or ceiling and try to have your feet leave the ground (if you can not jump just reach up and then back down without your feet leaving the ground). Count your ten jumps (or ten reaches and toe touches).
2. Lie down on the ground and close your eyes.
3. Moving up your body from your toes to your head tighten each body part and then release it. Start with toes, feet, ankles, calves, knees, thighs, hips/buttocks, lower abdomen/lower back, navel, chest, shoulders, arms, elbows, hands, fingers, neck, face, head. This will take anywhere from one minute to three minutes depending on how long you hold each squeeze and each release. There is no right amount of time. Whatever feels good to you is the right pace.
4. Now be still keeping your eyes closed and focus only your breathing. You can slow or deepen your breath if you wish but you should focus exclusively on your breath in and then your breath out. If any thoughts, sounds, images or feelings come into your mind push them away gently reminding yourself to focus exclusively on your breath. Do this for one minute.
5. Now say a mantra that has meaning to you. Here are some examples:
   1. “I am alive and breathing. I do not have to soothe myself with food. I can sooth myself with a calm center and I am here now”
   2. “I am able to maintain control of my body even in the face of stress (sadness, anxiety, etc.)”
   3. “I am putting myself first by remaining true to my goals and ideals.”

Choose a mantra that has meaning for you and repeat it over several times. Re-join your regularly scheduled life.