Stressed - I need some tools

I thought I had it under control. I've had plans in place. I've jumped right back into healthy eating when I've faltered. But, I am finding that I need some more tools to deal with stress - specifically, to help me NOT turn to food.

Some general back story, so you get an idea of what's going on. My son is struggling with a situation that has raised his stress and anxiety level. He's working with someone to gain the tools he needs to get through this situation. But, it has sent my stress level soaring. I work at home right now, but that will probably change by the end of this year. My current work is wonderful and rewarding in my many ways, but it is not bringing in the income I need to be able to keep doing it. So, I'm facing going back to a desk job - something that I've struggle with. My dog is sick. This doesn't seem like a big thing, but we have had to put her on large doses of Prednisone to keep the pain under control. She's been on varying doses of the Pred for almost 2 years, but a couple of nights ago, she had a bad episode and we had to raise her dose again. This makes her not fun to be around. If she is not constantly pacing from the pain, she is doing it because of the Pred. My 12 yo is a 12 yo girl - that should send a shiver through everyone. There are a million other smaller things that feel bigger because of the above issues.

I want to know the ways (tools, tricks) you all deal with added stress.

One good thing - we are back on our school schedule today. That also puts us back on our workout/karate schedule.

Any suggestions are appreciated.

Sorry you are going through all of this. On-going stress sucks big time! I have a 14 year old daughter who is wonderful in so many ways, but has always been my high maintenance kid and it's only gotten worse since puberty, so I empathize! I wish I had the magic answer. For me, when I'm under stress, I try to talk about the issue(s) with those I trust and who have some level of understanding about my food struggles. Posting here has been of great help too. I also keep reminding myself that if I eat over the situation, I will feel worse and be under even more stress. Sometimes, if all else doesn't seem to do it, I have a treat of decaf coffee with a little hot chocolate in it. Not only do I feel like I'm treating myself, but I can't eat and drink at the same time, as I get ill, so usually having the drink staves off eating and then the urge passes. Moving around to expend some of the psychic energy can also help sometimes. I don't know if any of these things would work for you. Maybe just making a list of the activities you do that you enjoy and find relaxing - music, a movie, taking a walk, dancing, playing a game on the computer, etc.. and when you're feeling stressed, choose an activity from your list to help reduce your stress level. Good luck to you and keep posting here! {{{Hugs!}}} Mary

I love all of these ideas. Thanks Mary!

I love lists. I'll try that one for sure.

You're welcome.  Keep us posted on how you're doing!

 

The reality is that for most of your life you have eaten to get rid of stress.  You understand what is going on, but you need some new way to cope now.  It is not enough to just understand the issue, you have to come up with viable new ways to deal with it. The first thing I would do if I was in your situation, is immediately put myself on a food schedule.  It would help me immensely to know when the next meal was going to be and to have strict boundaries around the meal times. 

Then I would find other ways to deal with the stress.  Deep breathing, yoga, stretching, meditating, exercise, knitting, reading anything that works for you.  It is really important to figure this out, you need a coping strategy for stress, food is no longer the right choice, but something must take its place.   Does taking a walk help, or maybe learning to follow specific relaxation techniques involving tensing muscle groups one at a time and then relaxing them.  There are many things you can try, but you need to find the one or two strategies that work for you.  I would also increase my fluids and be sure to put at least 20 min. between a craving and eating even a bite of a particular food if it was not meal time.  There are no magic answers, the truth is that dealing with stress, is well, stressful.  I wish there was a better way, but food only adds a new dimension to the problem.

This is all so true. The other problem (which is probably more of an excuse) is that I am so dang cold. I love going on walks, but for a few months in the winter, I just can't make myself go outside and walk. I am looking into some different workout options that will work for my entire family. I'd like us to have a place to go play racquetball and swim.

I definitely need a new outlet.

Thank you!

WalMart has some very affordable long johns that make going out in the cold much more tolerable.  I think the bottoms and tops are around $8 each?

HAHA! I know. I'm just using it as an excuse to not go for a walk. It's 50 today - definitely warm enough for a nice long walk.

I'm going to hike up my big girl undies and head out for a nice long walk as soon as I get my work done. No more silly excuses.

For me a warm beverage and a good book work wonders, but if I can't get the peace and quiet for that I find having a candle or even a plug-in air freshener in a soothing scent helps. I also like exercise as a food alternative, and do indoor stuff when it's cold. I have Richard Simmons DVDs, Walk Away The Pounds DVDs, and a stepper that I just do listening to music.

When I absolutely have the munchies and no option for an alternative in the moment, I drink something.

I know this next one isn't the kind of strategy you were looking for, but I have a rule that every bite is logged BEFORE I eat it. I use my smartphone app. I find that having it in black and white in my food diary gives me pause just long enough to come to my senses. This is more of a reality check than a healthy substitute, but I find it works so I offer it for what it's worth. 

No, this is great.

I am definitely seeing the trend - find a non-food substitute for the stress.

I like it.

Thank you!