Our built-in threat response system was not designed to handle modern stresses. Why? Because they're not the same kind of stresses. In ancient times, our "fight or flight" response kept us alive, but it was only activated occasionally. Today, we worry about all kinds of things, from jobs and money, our health, relationships, a never-ending stream of tragic events. Even if we think it's control, it adds up ... and can build to chronic levels.

Stress can undermine your efforts to control eating ... and stress can outright stop weight loss through various physiological mechanisms.

You probably already know if you eat in response to stress. Eating in response to stress is a type of emotional eating.

Guidelines to Reduce Stress Eating

The most basic tactic as with most emotional eating is to find something else enjoyable you can do instead of eating "comfort foods". It can be anything that is truly enjoyable to you (calling a friend, getting a hug, taking a bath, taking a walk)... find what works for you. Gradually, the habitual link to food in response to stress will be broken.

You should also remove calorie-dense comfort food from your environment. See Change Your Environment.

Feeling of Control

Fixing or avoiding the things that cause stress is an obvious solution. But you can achieve remarkable stress reduction simply by sitting down and making a plan to fix problems; for example, your health, your finances. A concrete plan gives you a feeling of control. Then take simple actions on your plan.

It's a Choice

Stress and unhappiness are a choice -- because you can choose how you react to events. Those events are outside of you. Even if you don't understand why or how certain things happen, you can still choose optimism, and you can believe in your ability to make spontaneous choices that lead to a better and better future. You are literally the author of your life story. You can Push the Reset Button.

What Might Happen (Fear) versus What Is Actually Happening

Another way to handle stress itself is to realize that most of what stresses your and I is a fear of what MIGHT happen ... not what will happen, or what is happening now. Just that it could happen. Think about the things you are typically worry about (even minor ones). Most of them haven't occurred; you're just fearful of them. Of course you do have actual real problems, but again, what you are most stressed about are the POSSIBLE results of those problems not what is currently happening. Try to stay focused on your current reality.

Instead, observe what is actually truly happening right this second, this moment. Focusing in on the moment allows you to realize what really IS happening. This is profound tool that can keep you control and in tune with reality.

Mindfulness Meditation

Practicing mindfulness meditation is a great way to practice focus on the moment. There are many ways of doing it.

One way is to sit in a comfortable seat and simply pay attention to your breathing. If your mind wanders, gently bring it back to your breath. No need to close your eyes unless it helps. Start with just a few minutes or whatever you can handle. Gradually work up to 10 - 15 minutes or even 30 minutes.

During the meditation you can also visualize positive scenes if you wish.

Do this every morning to reduce stress.

Note: A great little book we recommend is "The Little Book of Mindfulness". It features a set of simple 5- and 10-minute practices you can easily fit into your day to help find more peace and freedom from stress.