I'll admit it. I'm no stranger to stress eating. If I suddenly have an uncontrollable urge to rip open a bag of gummy bears or eat carrot cake, I know that something else is going on. The key for me is getting ahead of it so I don't get derailed. Some days, my efforts work better than others.

It takes work, vigilance, and planning, like keeping healthy options ready and not letting myself get so tired that I fall into a case of "& % $ it." The truth is that nutrition changes are habit changes that take time and effort to develop and can become a perishable skill.

If you are lucky enough to be wondering what I am talking about, stress eating can be a common way we cope with the challenges and pressures of life. It is the extra-large bowl of ice cream after a hard day or the snacks devoured while working to meet a deadline. While these foods offer relief in the moment, they rarely solve the real issue and often leave us feeling worse for the wear: sluggish, tired, and frustrated.

But the good news is that with increased self-awareness and the right strategies, it's possible to break the cycle and respond to stressful moments without turning to food. Here are practical tips that have helped me and can help you, too.

Create a Buffer

One of the simplest ways to reduce stress eating is to create some distance between yourself and your go-to comfort foods. A tried-and-true measure is to keep cookies, chips, candies, whatever your choice may be, out of the house or at least hidden away. Not having these items front and center allows me to make more intentional choices if I'm not in the best headspace

Have Healthier Go-To Options

When stress strikes, convenience wins. Make sure you have easy alternatives for your favourite comfort foods on hand. A few of my go-tos are a mug of sweetened herbal tea, veggies with hummus, and a smoothie. These foods help me pause before reaching for something less nourishing. You can make it a rule to consume a "better choice" before reaching for the other items.

Swap Food for Action

Sometimes, food isn't what we need at all and it's just a way to distract ourselves. Swap the urge to snack for a quick walk, a few deep breaths, or jotting down thoughts in a journal. With practice, getting in action will help you decompress in a way that will help you feel better in the long run. Note that you may have to force yourself to take this different action, which is easier if you are not exhausted and overworked - this is where journaling can help you figure out what is going on.

Make Friends With Your Feelings

Embracing this strategy can be a game-changer. In this approach, I see my feelings as guides rather than something to fear or avoid. When I experience a strong emotion, I pause and ask myself, "What am I feeling right now?" Then, I put a name to it, such as "I am angry" or ask myself, "What do I really need?"

Sometimes, it's as simple as saying, "Hello, sadness. I see you've come for a visit. Let's go for a walk and talk about it. We don't need these chips!" It might sound odd at first, but acknowledging emotions instead of trying to numb them in some fashion has helped me move through them more clearly and often without a slice of cake!

Believe in the Silver Lining of Stress

Here's the reframe that's helped me most: stressful moments aren't roadblocks but opportunities. Joy! Every time life gets tough, I have a chance to break old patterns and prove to myself that I can handle it differently. It's not a foolproof system, but I've learned that each time I choose a healthier alternative or sit with my emotions instead of turning to treats, I remind myself: This is progress. And progress, not perfection, is the goal.

Educate yourself

Learn about how alcohol affects your body and explore healthier alternatives to high-calorie treats if you are in mood. When I took on my first alcohol-free challenge, I would turn to the internet every time I wanted a drink. I'd read personal stories about how much better life could be without drinking. The blog that helped me the most was "Mrs. D is Going Without." It was written by a mom of three boys in New Zealand who was trying to break her nightly wine habit. Her determination was truly inspiring, and reading her posts helped me stick to my guns. She has now moved on to tackle the topic of diet culture in her new book "Mrs. D. is not on a Diet" which I am looking forward to reading (release Feb '25).

This weekend the Vancouver Sun published an interesting article on health risks and alcohol. Additionally, the University of Victoria has launched a new website dedicated to helping people understand the health implications of alcohol use. They even offer a handy calculator to help you assess the role alcohol plays in your life.

Progress Over Perfection

Stress eating is something we all encounter, it's part of being human. The key is to meet these moments with curiosity, not judgment. The next time stress tempts you to snack, try one of these tools. It is empowering to make a different choice, and these small shifts add up to be big health changes over time.

Our upcoming 28 Days to Reset Your Way Challenge is a hands on chance to learn simple strategies to build new healthy habits. Over four weeks, you'll discover practical tools and create new routines that work for your life. We have two early bird price spots left. Challenge starts January 27.24. Details and sign-up information here.

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Wednesday Whip It

🍁January Canada Food Guide Newsletter: Healthy Ways to Start Your Day

Two recipes I'm loving!

Paleo & Keto Meatloaf

Egg Roll in a Bowl

Pic & Recipes from: Nom Nom Paleo

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