3. Sip on tea
“If I have a mug, some boiling water, a cinnamon stick, and a teaspoon of honey, then I have what I need to curb sugar cravings when stressed,” says Susan Albers, a psychologist at the Cleveland Clinic and New York Times bestselling author of Eating Mindfully. “Cinnamon has been clinically shown to help keep insulin levels in check.” Consider adding a sprinkle to your morning coffee, too, or choosing a spicy chai tea instead of English breakfast.
If cinnamon isn’t for you, another relaxing cup of tea may do the trick. “I like to take a few minutes to meditate with a cup of chamomile tea when stress strikes,” says Jessica Levinson, M.S., R.D.N., C.D.N., a culinary nutrition expert . It’s no surprise that slowing down and tuning into your breathing to meditate is a stress reliever, but chamomile has actually been shown to improve anxiety in adults who consume it, too.
4. Take a 15-minute walk
“When the urge to eat out of stress, boredom, sadness, or another emotion hits, I head outside and go for a walk or run,” says Levinson. “Exercise releases endorphins that can stimulate relaxation, and the fresh air is also a natural stress reducer.”
Celio agrees, suggesting that any kind of moderate, regular exercise is one of the best things we can do for our emotional and physical being. “Find something that you like to do–from brisk walking, to stationary bike, to doing planks, to dancing like no one is watching–and do it every day for at least 10 minutes, ideally 30 minutes,” she says. “It improves your mood, helps you sleep better, supports your gut biome, and gives us something to do that challenges us to get better and get stronger.”