Reduce Stress & Stress Eating

weight control
Written By Judy Doherty, MPS, PCII

Stress eating plays a role in many people's battles with weight management. Fortunately, there are ways to cope with stress without overeating. Here are a few ideas...Do something just for you.

About stress

The Center for Disease has made a new online center on dealing with stress since the occurrence of the pandemic. They explain that stress can interfere with sleep, chronic conditions, eating and appetite, mental outlook, and mood.

The National Institute of Health defines stress as “The physical or mental response to an external cause, such as having a lot of homework or an illness. A stressor may be a one-time or short-term occurrence, or it can repeatedly happen over a long time.”

Here are a few of the CDC’s suggestions for coping with stress:

  • Self-care with diet and exercise. Eat a heart-healthy DASH-style diet and move more each day.

  • Get enough sleep each day.

  • Stop watching the news.

  • Connect with others.

  • Limit alcohol and avoid drug use of any kind.

  • Avoid smoking or the use of tobacco.

  • Find more activities that you enjoy.

Here are some fun ideas for activities that can bring more enjoyment and better health:

  • Learn how to do progressive deep relaxation. This involves two steps. Step one is to tense up muscle groups and then relax them.

  • Make a commitment to exercise 3-5 times each week. Find a partner to exercise with and keep you motivated. There is something for everyone, from health clubs to meetup groups to online classes.

  • Take a class or learn a new hobby. This can also bring more social connection when you seek others to share it with.

  • Take a couple of laps around the block before or after dinner.

  • Work in your garden.

  • Buy some new cookbooks so you can learn to cook more meals.

  • Visit an outdoor farmer’s market in good weather. The exercise and fruits and veggies will bring a valuable experience to you and your health each week.

Download a handout on stress eating.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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