Anxiety, stress and loss of control can bring on a lot of different emotions, which can affect how you eat. Emotions like sadness, fear, lack of productivity, finacial stress, boredom and loneliness - especially with fewer social interactions and a change of routine - may lead to an increase (or development) of disordered eating behaviors.
If you've recently found yourself looking to food and exercise as an outlet to cope with stress and uncertainty, it's important to be compassionate and kind to yourself during this time. Restriction, mindlessly snacking or using alcohol to numb emotions doesn't solve problems. Long term it may cause serious physical and mental health problems.
To help you maintain a healthier relationship with food and your body during this time, here are a few tips:
- Don't label shelf-stable foods as ‘bad’ or ‘unhealthy'. Be neutral about foods.
- Express gratitude if you feel worried about having "too much" food (especially carbs) in the house at one time.
- Remind yourself that you don’t need to do an intense or long workout to earn your food. You still need eat, even when you are doing less-than-normal training.
- Use this time to look differently at your body. Now - more than ever before - you should be thanking your body daily for what it allows you to do.
- Explore thoughts such as "shame" or "guilt" when you eat. What makes you feel this way?
- Use self-compassion exercises when you feel stressed or overwhelmed.
- Stay hydrated throughout the day (with water).
- Establish a new routine (and be ok that it may look different than what it did a few weeks ago). Try to eat on a regular schedule (snacks and meals) and follow a regular sleep and exercise routine to keep you feeling happy and healthy.
- Stay connected. During this time of social distancing, there’s no need to feel alone or isolated. Reach out to a professional, friend or family member for help.