header.jpg

If you give a normal person a list of five things to do, they will get started with the first thing on their list. If you give a stress eater a list with five things to do, they will get started by running to the refrigerator. Eating becomes a way to deal with procrastination, fatigue, and powerlessness. After all, a big part of stress is really just a belief that you are completely powerless over a situation. Eating is the immediate response to the stressor. It’s the thing that stress eaters go to when they feel powerless over the stress. So, how to stop stress eating?

In 12 step groups, the serenity prayer says:

grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

  • Stop! Think about the source of your stress. Is this something that you can control?
  • Figure out what  you can control.
  • If there is nothing that you can do about the situation, you might simply have to accept it and all the consequences that come with it.
  • Deal with the consequences of accepting that you cannot change the situation at hand and take care of yourself around that
  • Are you stressing about something that hasn’t happened yet? Stop. Don’t live in the future or in the past. All that exists is the moment. Make the best choice that you can for the given moment.

Here is a list of 50 things that you can do when you’re stressed instead of eating:

(this list won’t have you running to the fridge)

1.)Organize yourself, figure out exactly what to do and execute a strategy for getting things done. If you are not good at this, ask a friend who is good at this stuff to help you.

2.)Take a bath

3.)Go for a walk

4.)Go to the gym

5.)Meditate

6.)Drink tea

7.)Call a friend and talk out what is going on with you.

8.)Write in your journal/blog

9.)Stretch or do yoga

10.)Zone out and watch a movie that you like

11.)Curl up with a good book

12.)Take your dog for a walk, or pet your cat if you have one

13.)Clean your house

14.)Do some volunteer work– get out of your head by helping some other people out. Serve food at a soup kitchen, volunteer to play with kids at a homeless shelter, walk dogs or play with cats at the local animal shelter.

15.)Buy a meal for a homeless person in your neighborhood and bring it to them

16.)Call someone you haven’t spoken to in a long time

17.)Call a much older relative or friend. The advice of people older than you with so much more life experience can be incredibly valuable.

18.)Listen to music that you can lose yourself in

19.)Get out of your apartment or house and be out in the world with people, don’t isolate

20.)Draw, paint, do something artistic

21.)Walk around the block then attack your to do list.

22.)Promise yourself a non-food reward for every thing you cross off your list, such as 10 minutes to zone out on the internet.

23.)Get a massage

24.)Take a shower

25.)Water your plants

26.)Find something to break, like sticks or branches you find outdoors.Rip up an old tee-shirt. Anything that can feel cathartic and release some tension. Just don’t hurt anyone.

27.)Relax your jaw. Your jaw is the strongest muscle in your body and because of that, you hold a lot of stress in it. Massage your jaw muscles and try to relax them.

28.)Cry

29.)Scream into a pillow

30.)Dance

31.)Go to a spin class, kickboxing class, or to the boxing gym– something that exerts energy

32.)Go for a drive through a neighborhood that you like

33.)Go out to a movie

34.)Smell flowers

35.)Color hard with crayons– releases stress

36.)Garden

37.)Go to the beach and look at the ocean

38.)Think about people you love, call them, tell them your woes or don’t tell them your woes, just connecting can be healing

39.)Paint your toenails

40.)Window shop

41.)Play a musical instrument

42.)Make Love

43.)Write or read affirmations.

44.)Give yourself a foot massage

45.)Go for a good run!

46.)Write kind notes or emails to people for no reason

47.)Walk outside and smile at 10 strangers

48.)Write a letter to your higher self or your higher power or the Universe…

49.)Slowly inhale  to the count of 5 then exhale  to the count of 5. Do this for 5 minutes.

50.)Let it go.

Coming up Next— how to deal with the things that you actually CAN change, but somehow can’t find the will to.

The book is here! Purchase Reclaiming Yourself From Binge Eating, a Step-by-Step Guide to Healing or  Reclaiming Yourself: The Workbook.  After you order, email me your receipt for a free "Stop Binge Eating" hypnosis download. reclaiming-yourself4-e1393536939151

3 comments on “How to beat stress eating– 50 ways to cope with stress without food

  1. Kent Brooks

    I really enjoyed your list. Crying is actually a great suggestion that I would not have considered… but sometimes a “healthy cry” really helps! Very well done!

    Kent Brooks

    http://try-therapy.com/

  2. manifesting abundance

    Great list for beating stress! I would never have thought of some of them! :D

    Love, Kelvin from manifesting abundance

  3. Pingback: Friday Q&A– I can’t stop binge eating at college and I need help. « Recover

Leave a reply