Quick Relaxation Techniques to Reduce Stress Eating

Stress is hard-wired into our biology as a natural response to threats. However, too much stress can have negative outcomes. Stress raises hormones like cortisol in our bodies that cause cravings for sugary, processed, and unhealthy foods. Luckily, we’ve got five simple relaxation techniques you can use to help combat your stress eating and stay on track with your health goals.

Learn more about Agile's services!

Guided Meditation

Meditation can help clear your mind, refocus your thoughts, and bring down the impulse to snack due to stress. If meditating on your own has never quite worked for you, then guided meditation can be a great option. As opposed to meditating while relying on your own thought patterns to keep you in the zone, a guided meditation will walk you rhythmically through a meditation exercise.

There are many options out there for guided meditation, including YouTube videos, Spotify tracks, and downloadable audio exercises. Each of these meditations will be slightly different, with different paces and music. Take the time to try several different ones out and see which ones work the best for you. At the end of a guided meditation session, you should feel significantly less stressed and more relaxed. 

Deep breathing

Deep breathing exercises have been shown in research studies to lower stress hormone levels. Besides the fact that it really works, you also don’t need any special equipment, materials, or skills to do breathing exercises. All you need is a few minutes and your own breath. 

Try this beginner breathing technique called “4-7-8 breathing”: 

• Sit in a comfortable position with both your hands in your lap or place one your chest.

• Inhale for 4 seconds

• Hold for 7 seconds

• Exhale for 8 seconds

After 1-3 minutes of 4-7-8 breathing, you should notice your stress melting away, taking those pesky cravings with it. 

Yoga

If you are looking for a more active way to reduce your stress while strengthening and stretching your muscles, yoga is a great option. 

Yoga sessions can be any length, and all you need is a mat and a little space. Yoga combines movement with breathing exercises, so it relieves both physical and emotional stress. 

You can find great beginner yoga videos online or on YouTube to help you through the breathing and movements. Most people find that they feel more relaxed, less stressed, and physically well after a yoga session. Yoga can even help you with mental health, emotional balance, and boost your ability to focus. 

Mindfulness

Mindfulness basically means the act of paying attention to your body in the present moment. Rather than dwelling on the past and feelings of stress or guilt or worry, be present and take some time to just be aware of your body, where you are, and how you feel. Mindful eating is a technique that works very well for reducing stress eating. 

Try this mindful eating technique next time you have a stress related craving:

• Pause and acknowledge the craving.

• Check in with your body, are you hungry or is this stress?

• Drink a full glass of water.

• Slow down and savor each bite, chewing it slowly and paying attention to the smell, taste and texture.

• Reflect; do you still feel hungry, is your stress level lower?

Practicing these steps will help you eat less, and reduce your stress cravings for unhealthy foods. By pausing your busy day to focus on the feelings of hunger, flavor, texture, and smell, you’ll begin to rewire the way your body responds to hunger and cravings. Rather than just indulging those stress cravings, you will be able to enjoy food more fully and select options that are more nutritious. 

Journaling (write it down!)

Writing down your thoughts and feelings can be extremely helpful for many people. It helps you to both process the emotions you feel and recognize any triggers for your stress. 

Keeping a stress journal is a great way to keep track of your thoughts, feelings, stress triggers, and food cravings.. Those who try journaling, and enjoy it, often experience a reduction in cravings after they’ve taken a few minutes to jot their thoughts down. It offers a distraction and mental release from any stressors causing the food cravings.

If you find it difficult to journal in a free-flowing way, check out bullet journals or use this list of journaling prompts. 

Stress reduction for weight loss

There is an abundance of evidence that stress causes many health issues, including weight gain. Knowing that stress is a trigger for hunger and food cravings, it makes sense that managing your stress can reduce its negative impacts. 

Try out some of the quick relaxation techniques listed above, find the one or two you enjoy most,and make them a part of your daily routine. Not only will you find it easier to maintain or lose weight, it can have a positive effect on your sleep and overall wellness. 

See faster results with Agile’s medical weight loss programs

When looking at long-term health and weight loss, it’s important to take a holistic approach. At Agile, our licensed providers have helped hundreds of patients lose weight using GLP-1s (semaglutide and tirzepatide). However, we don’t just stop at weight loss. The key to long-term weight loss is building maintenance habits.

That’s why, we offer all of our patients ongoing provider support and lifestyle recommendations as a part of our programs. Patients also have the option to opt-in to meet with one of our Care Coaches every two weeks (or at desired frequency) to check-in on your progress and offer any recommendations.

To ensure you feel confident in your treatment decision, we offer a no-cost, no commitment, initial consultation with a licensed provider to discuss program and medication details. Interested in learning more? See if you qualify today!