9 Smart Ways to Combat Stress Eating

想象一下，您在工作中超负荷，处理家庭戏剧或重大的家庭翻新中间。在这种情况下，当压力吃罢工时，最终可能会破坏来之不易的体重减轻或健康饮食进展。万博彩票下载安卓狗万体育买球虽然饼干，一罐花生酱或一袋薯条可能会帮助您感觉更好，但它不太可能具有持久的压力效果。

Luckily, there are many scientifically proven ways to combat the urge to eat when life gets demanding. Here’s what eating pros recommend to their clients and patients when stress-induced eating becomes a struggle.

Sometimes, you just need to vent. “Talking with friends and family can be a great way to relieve stress, as it acts as a distraction while also giving you an opportunity to vent about life’s stresses,” explains艾莉森·柴尔德雷斯（Allison Childress）, PhD, a registered dietitian and assistant professor of nutritional sciences at Texas Tech University. “Sometimes, we just need to get it out to feel better, and a sympathetic ear is all we need.”

When it comes to stressful, anxious thoughts, they’re better out than in. “If talking is too much, write your thoughts in a journal,” Childress says.日记作为一种发泄方式，可以是治疗性的，每天您要感激或进展顺利的几件事也是如此。不是日记类型吗？“只需站在镜子和发泄的前面，” Childress建议。

“在你的neighborhood or at the park可以帮助您放松一些步骤，”说Staci Gulbin，注册营养师。实际上，researchshows walking can help lower systolic blood pressure, which can be an indicator of reduced stress. “Also, astudy在mindful walking，或者专注于当前时刻并在步行时意识到自己的身体运动，表明这种行走可以减轻压力并改善某些人的生活质量。”古尔宾说。

And,您的周围环境越自然，越好，自从foresthas been显示比在城市环境中行走更好的减压效果。当然，如果您无法进入自然环境，那么由于它的主人，步行仍然值得对健康的益处.

锻炼是一种众所周知的缓解压力，但是您知道不必全力以赴就能提高心情，这可能会让您感到惊讶。“起床并获得血液流动和新鲜氧气可能是管理压力的关键组成部分，”Candice Seti，Psyd，一名与试图减肥的患者一起工作的心理学家。

This is all about building serotonin and oxytocin, neurotransmitters/hormones that counteractcortisolor the “stress hormone,” she says. “In addition to that benefit, movement can be a welcome distraction from your source of stress and is a great way to reset your brain so things become a little clearer and more focused. It’s amazing how getting active for just a few minutes can change your perspective and help you feel refreshed and more capable.”

Don’t feel like you have to hit the gym to get some activity in. “You can dance around your house, take the dog for a walk, climb some stairs, have sex or anything else you can think of that gets the blood flowing,” Seti adds.

“Meditation是一种出色的压力管理工具，因为它可以同时平静身心。” Seti解释说。“除了提供镇静效果外，它还可以帮助建立正念技能，这些技巧可以转化为更加正念的饮食。”通过注意饮食，您可以更加了解自己的真实饥饿感，这可能会阻止您伸手去拿那些舒适的食物。

“You can get these effects from meditating for as little as 5 minutes a day,” Seti adds. If you’re new to meditation, she recommends trying a guided meditation to help you learn the ropes and feel more comfortable.

根据Childress的说法，音乐是改变心情的好方法。“我为不同的心情制作了不同的播放列表。当我生气时，我有一个尖叫的声音，当我感到压力时柔软的放松，当我沮丧时是一个鼓舞人心的人。”万博彩票下载苹果

ResearchChildress指出，显示香水直接与我们大脑的情绪中心有关。“点燃蜡烛或加热一些精油或蜡融化可能是您的压力缓解的门票。一些证明对情感健康状况很好的气味包括薰衣草，松树，新鲜的草，香草和茉莉花。”

对您有用的气味确实是个人的事情。Childress说：“我最喜欢的压力缓解通常包括某种类型的食物气味，例如生日蛋糕，柴或摩卡咖啡，这并不奇怪。

Or try some poses at home. “瑜伽风格确实有所不同，但具有相同的共同主题：加入身心。”卡罗尔·阿奎尔（Carol Aguirre），注册营养师。“这瑜伽的好处for stress seems to be related to its effect on your nervous system and stress response. It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.”

“Deep breathing，或隔膜呼吸，是帮助平静思维并减轻压力的好方法。”古尔宾说。“实际上，researchshows that this type of breathing can reduce cortisol levels in the body.”

Learning this method is actually quite simple. Place your hand on your abdomen, breathe in for 5 seconds while you feel your abdomen expand, hold for 5 seconds, and then exhale for 5 seconds. Repeat this for a few minutes to start. “You may feel a little lightheaded after your first time, so be sure you are not driving or engaging in any other activity while practicing this breathing,” Gulbin says.

“As you become more practiced, you may find that you can inhale, hold and exhale for longer periods of time, up to about 8 seconds.” As you get better at it, you can build up the amount of time you spend doing this type of breathing, Gulbin says, which can help provide more oxygen to the brain, stimulate the parasympathetic system, which helps the body conserve energy and, in turn, promote calmness.