Dealing With Stress
My family and I have been in quarantine for about 14 days, and we are already running out of junk food supplies in case of an emergency. Already eaten two half-gallon of death by chocolate ice cream, and as of 14:00 today our reserves pop cake decreased to a modest strawberry that nobody wants, but someone eventually will eat. These are desperate times.
Maybe it’s isolation, maybe it’s the stress of combining work from home and caring for my 11-month-old son, or maybe my fully stocked refrigerator is three feet from my “office.” Anyone Can. According to Mindy Wallp, Ph.D., HSPP, licensed psychologist, this is why I am sharply increasing my snacking.
“You can call it comfortable eating, stress overeating, or emotional overeating. This is whatever space you are in, ”says Wallp. “Food is something readily available that helps us avoid things we feel like anxiety, stress or boredom.”
Accept that everything has changed
Avoidance seems to be quite appealing as the frightening truths about COVID-19 are rocked around the clock in our homes. Considering that we have been exposed to turmoil in every aspect of our lives, it should come as no surprise that the Pop-Tart shelf is empty.
“We all deal with stress differently,” says Wallp. “Even if you had good coping skills — for example, regular physical activity, hanging out with friends, or reading a book — that routine has changed. Now you work from home and your pantry is in the same room as you. “
Prior to quarantine, if you were driven out by an email, a friendly chat with a colleague may be enough to defuse the situation. With the disappearance of this outlet, the refrigerator has become our new confidant and our most accessible friend. But while the closeness and adorableness of your new coworker may seem attractive, it’s probably not the healthiest relationship to build on right now.
“Once you realize that you’re developing a bad habit, the best thing you can do is test yourself and see how you are feeling,” Wallpe says. “Give this feeling a name and be present with that feeling.”
It offers several helpful steps:
Define your triggers
Watch for what makes you feel depressed. Is this news? Is it social media? Can a family member only talk about a pandemic? Whatever is stressful, be aware of it and create some distance between you and him for a while. Remind yourself that you cannot control these people or things. Try to focus your energy on what you can do to reduce non-food stress.
Restore your daily routine
It may not be quite like your life before COVID, but adapt as best you can to your current situation. Set your daily alarm as before. Set meal times. Schedule a daily meeting with a friend. Anything that provides stability or structure will be comfortable during these inconvenient times.
Make a List of Survival Techniques That Will Bring You Relief
Maybe it’s a mediation practice, a walk, or reading a good book. You know yourself and what helps take the edge off. Write these ideas down and come back to them when you feel the anxiety and urge to go to the refrigerator begin to creep in.
imagine yourself on a wave of chaos. The wave will rise, rise, and then recede. Ride that wave as best you can.
Press pause before entering the pantry
There is power in the simple act of slowing down for a moment in thinking. Wallpe suggests asking yourself if you are hungry physically or emotionally . You may not know the answer right away, so arrange with yourself to wait 10-20 minutes before going to the kitchen. While you are on hold, perhaps go back to one of your copings to let time pass. These pause moments will help you decide if you really want a Cheetos or a hug.
Take time to honor chaos
Admit that the state of our world is insane. Give yourself the opportunity to mourn what was lost, but also realize that this too will pass. Wallpe asks you to imagine rolling through the chaos like a wave. The wave will rise, rise, and then recede. Ride that wave as best you can. We don’t know when the peak will come, but it will.
Based on his clinical experience with nutritional and body image issues, Wallp believes that most of us will return to our normal diet once the crisis is over and routine and order is restored.
If you have a history of eating disorders
If you have struggled with anxiety or eating disorders in the past, or think you are overeating now, you may need extra help to deal with the situation.
Overeating is defined as consuming much more than you would normally eat until you feel uncomfortably full. People who overeat often lose control and hide their eating habits.
“If you’ve been struggling with an eating disorder or anxiety, whether diagnosed or not, this is a very difficult time and you can easily revert to old survival habits.” says Wallpe. “This is compounded by COVID-19, and your usual ways of dealing with the situation may not be enough.”
If you find yourself in a crisis, get help. Although physical therapists’ offices may be closed, access to mental health professionals is still available. “[As a profession] we’re moving to telemedicine by offering video conferencing or phone calls,” Wallp says. Most communities also have 24/7 emergency services if you need urgent support.
While it may seem like it isn’t at this point, the quarantine won’t last forever. In the big picture of thinking, this is just a season. If your spring includes a Pop-Tart or six, so be it, but before you take the seventh, ask yourself if this is really what you want. Relaxing here and there is not a crime, but consider making time for a different type of self-care.