Struggling with comfort eating while you’re at work? Deep down, you probably know that you’re not genuinely hungry but you snack anyway. Ready to start breaking the cycle? Here are some tips for beating stress eating at work.
Are hidden beliefs playing a part?
Comfort eating is linked to your emotions If you’re bored at work, feel unappreciated or are having too much pressure piled on you, you may be turning to food to deal with the emotions, for example.
It can go a lot deeper than this too, and hidden beliefs can also play a big part. Maybe you’re lacking confidence in your abilities and the anxiety that this creates pushes you towards comfort eating. Or maybe you believe that you have to go above and beyond in your job role and are on the fast track to burnout as a result.
Whatever the situation, dealing with these underlying factors is super important for helping you to stop comfort eating at work. Without this, you’re likely to carry on comfort eating.
Don’t eat lunch at your desk
Always tend to eat while you’re still at your desk? Multitasking means you’re not going to be paying much attention to your food and it’s gone before you know it. You’re also a lot less likely to get the message that you’re actually full, and will carry on eating.
Make a point of getting up and going elsewhere for your lunch break. Ideally, this will be somewhere that won’t offer distractions so you can concentrate on what you’re eating and being mindful with your approach.
What you eat for lunch can be really important. Filling up on protein and vegetables can help to stop you snacking.
And whatever you do, don’t work through lunch altogether. Skipping meals is a surefire way to encourage unhealthy snacking in the afternoon.
Don’t take unhealthy snacks into work
On a practical note, it’s a lot more effort to comfort eat if you don’t have unhealthy snacks to hand at your desk. If they’re there, you’re probably going to eat them! Not taking unhealthy snacks into work is one of the easiest ways to avoid mindless snacking. If you do feel like snacking in between meals, swap unhealthy choices for more nutritious options.
Drink herbal tea
Staying hydrated can be important for curbing cravings, not least because thirst can be mistaken for hunger. Water is a great choice but herbal tea can also help. There’s a lot of varieties to pick from so you’re sure to find one that helps to fight cravings, even for sweet ones. Plus, the physical act of holding the cup in your hands can distract from them too.
Keep everything unhealthy focused in one place
In the typical workplace, there isn’t a designated place for unhealthy treats and snacks and that can make it hard to stay away from them. If you don’t want to risk being tempted, see if you can persuade the powers-that-be to keep one area allocated for this so you can avoid it. You can do something similar if you work from home by keeping all of your guilty foods in one specific place … preferably one that isn’t that easy to reach for.
Get an accountability buddy
Feel like you need a helping hand to beat emotional eating at work? See if you can get a co-worker involved – preferably one that wants to stop comfort eating too. Commit to eating a healthy, nutritious lunch together and have each other’s backs when you’re struggling. If you work from home, get a like-minded friend to check in with you regularly for the same effect.
Use visualisation techniques
Walk yourself through your ideal workday from a visual point-of-view and imagine yourself avoiding comfort eating. “See” yourself as a healthy, energetic person who is completely in control of their eating patterns. Use visualisation techniques first thing in the morning and whenever you feel your willpower starting to wane.
Affirmations are another tactic you can use to curb stress eating at work. When you feel the urge to reach for comfort food, repeat positive affirmations to yourself. This can be as simple as saying “I only eat when I’m hungry” or “I have the power to control my cravings.”
Bring fear into the equation
You can also use visualisation techniques to shock your mind into ditching comfort eating. Think about one of the major downsides that could happen as a result of your eating habits. For example, obesity and serious health conditions such as diabetes or heart disease could be your trigger. Whatever you choose as the shock factor, let your imagination run wild as you visualise what this would mean in reality. If you bring enough fear into your visualisation and make it seem as though it will be all too real if you go ahead and comfort eat, it should be make snacking seem much less appealing!
I have worked with lots of women just like you to feel better and as a result, look better as they gain control over their health.
It is possible to live a healthy, balanced lifestyle in today’s busy world; I can’t wait to help show you how.
Motivation and willpower are great when you have it. This is usually high when you decide to try and reach a healthy relationship with food, but it doesn’t last forever. There will be days when you need to find a different coping method to deal with your daily stressors. working with me as your personal accountability coach will help increase your ability to reach your goals—even when you aren’t keen or motivated to do so. Working one-on-one to continue to refine your habits as your lifestyle changes.
Some prefer a hands-off approach where others like a more hands-on approach. No matter your preference, I can guide you through a simple, step-by-step process so you can look better, feel better and live better!