9. Get distracted
“Keep your hands and mind busy with some sort of fun activity,” says Jennifer Nasser, Ph.D., R.D., an associate professor of nutrition sciences at Drexel University. “Knitting, coloring, drawing—all of these help distract your brain from food thoughts.” Bazilian agrees, adding that texting a friend, checking your email, or taking a few minutes to play a game on your phone are all viable ways to ride out a stress-induced craving.
“We should aim to create positive responses when we are feeling stressed,” Celio says. “We can channel this energy into something more productive, including taking a hot shower, cleaning the kitchen, or checking something off our to-do list that has been bugging us for a while.”
10. Be strategic with snacks
If you’re the type of person who tends to munch in response to stress, make sure you have some low-calorie finger foods on hand such as baby carrots, apple slices, or celery, suggests Nasser. Consider adding some protein in the form of nut butters to boost satiety. “If you prefer a sweet treat, mix something sweet with something protein-rich—think cottage cheese with honey and a dash of cinnamon,” she says. “That way you’ll get the sweet taste in addition to fullness signals that protein sends to the brain to get you to stop eating.”
And, of course, Harbstreet says to make sure you eat if you’re physically hungry. “If it’s been more than a few hours since your last meal and you haven’t had a snack, your hunger might actually be intensifying feelings of stress. If that’s the case, please have something to eat,” she says.