The COVID-19 pandemic is changing the way we live, work and behave. Stress eating can quickly become a new habit when you’re stuck at home all day with a kitchen full of food. However, finding alternative ways to manage stress can help you stay physically, mentally and emotionally healthy through these times of uncertainty. 

Differentiate Between Hunger And Stress

Pay attention to what your body is telling you – identify if you’re looking to eat as a stress relief method or because you’re actually hungry. Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine advises, "First feel the sensation of stress. Stop, sit down, do some deep breathing, feel it, then just see what happens." If you’re reaching for that bag of chips because you’re stressed or bored, take a deep breath and tune into what your body truly needs. Explore healthier coping methods like:

• Taking a walk around the block
• Calling a loved one 
• Mastering a tutorial on YouTube
• Doing chores around the house 

Find a way to occupy your mind if you’re bored or feeling anxious. You can help break the habit of stress eating by being in tune with what you’re actually feeling.

Make An Effort To Plan Every Meal 

Meal prepping before the start of each week can promote healthy eating habits. By having three healthy meals prepared each day, you can avoid things like fast food or unhealthy snacks. Nutritious meals will help keep you energized and feeling full so you can get through the day without a candy bar. Creating a week of healthy meals can help you avoid stress eating. Types of meal prep include:

• Cooking entire meals: Cook all your meals for the week and have them readily available in the refrigerator. 
• Batch cooking or freezing: Use recipes that create large amounts, such as soups, then portion out and freeze your servings. 
• Ingredient prep: Prepare individual ingredients for food that doesn’t store well together. Chop veggies, marinade proteins and mix spices that can be combined later. 
• Keep Healthy Snacks At Home

Regular trips to the grocery store might be limited these days, making it tough to get all of the items you need. By minimizing or eliminating unhealthy snacks in your shopping cart, you can make healthier choices at home. Purchase fresh produce whenever possible, such as fruits and vegetables. Buying foods rich in nutrients can help boost your mood and immune system. According to Uma Naidoo, MD, Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital, “You might be surprised to learn that certain nutrients in foods have been shown to reduce anxiety or spur the release of neurotransmitters such as serotonin and dopamine — and we all want to feel as good as we can during these times of uncertainty.” 

Keep Healthy Snacks At Home

Regular trips to the grocery store might be limited these days, making it tough to get all of the items you need. By minimizing or eliminating unhealthy snacks in your shopping cart, you can make healthier choices at home. Purchase fresh produce whenever possible, such as fruits and vegetables. Buying foods rich in nutrients can help boost your mood and immune system. According to Uma Naidoo, MD, Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital, “You might be surprised to learn that certain nutrients in foods have been shown to reduce anxiety or spur the release of neurotransmitters such as serotonin and dopamine — and we all want to feel as good as we can during these times of uncertainty.” 

Incorporate Exercise Into Your Schedule 

Exercise can help your body fight off stress. Your body produces cortisol when you’re stressed, a hormone that can increase your appetite. Foods with high sugar content generate dopamine, which provokes feelings of motivation and reward. However, sugar isn’t the only thing that produces dopamine. Exercise can have the same positive effects without the negative health implications. You may not be able to go to the gym right now, but you can still get your body in motion by:

• Going for a run around your neighborhood
• Streaming a workout routine in your living room
• Rollerblading around the block
• Dancing in your kitchen
• While reaching for a cookie can be instantly gratifying, substituting that habit for exercise will help boost your mood and have a long-lasting impact on your well-being.

 Get Enough Sleep 

Not getting the proper amount of sleep can put stress on your body and affect your mood. According to the National Sleep Foundation’s website, “The brain chemicals connected with deep sleep are the same ones that tell the body to stop the production of stress hormones.” Sleep deprivation may create hunger-inducing hormonal imbalances – which may drive you to eat low-nutrient, high-fat foods. It’s important to keep a consistent sleep routine, even if your daily schedule looks a little different right now. If you’re having issues sleeping, try:

• Waking up and going to bed at the same time every day
• Aiming to get 6-8 hours of sleep
• Avoiding long naps in the middle of the day
• Meditating before bed to help clear your mind 
• Turning off all digital screens before bed
• Exercising earlier in the day 
•  Stay Hydrated 

Hydration can play a significant role in reducing your stress levels. Not drinking enough water can: 

• Affect your mental state: Dehydration can inhibit the energy production in your brain, which can result in moodiness or depression. 
• Reduce serotonin levels: Serotonin, a hormone that contributes to your well-being and happiness, is decreased when your body lacks water. This can lead to feelings of depression, anxiety and irritability.  
• Increase stress: There’s a direct correlation between stress and dehydration. According to Amanda Carlson, RD, Director of Performance Nutrition at Athletes’ Performance, “Studies have shown that being just half a liter dehydrated can increase your cortisol levels.” Luckily, the cycle can be broken by consuming more water. 

Instead of reaching for a sugary snack the next time you’re stressed, try drinking a glass of water. Staying hydrated can improve your mood, energy levels and focus. 

Control Your Portions

Eating the appropriate serving size can help you curb overeating. Portion and measure your food by:

• Using smaller plates: According to a study by Stanford University, “People base their portion size on how it looks relative to their plate, bowl, cup, and utensils. And so the bigger the dinnerware, the bigger the portions.” 
• Drinking a glass of water before each meal: Hydration can help you differentiate between feelings of thirst and hunger. Moreover, filling up on water will make you feel less hungry. 
• Eating slowly: Your body takes about 20 minutes after eating to indicate that it’s full. Eating slower allows you to enjoy your meal and give your body time to process. 
• Not eating directly from the container your food comes in: Read the label on food packages and serve the recommended serving size to avoid overeating. 

It’s important to keep yourself mentally and physically strong right now. The best stress relief tip is to practice self-care. Being mindful of what and when you eat can help keep you healthy during these stressful times.

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