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MARTHA324's Photo MARTHA324 Posts: 7,487
12/7/18 9:14 P

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For me, taking a walk was the best way to deal with emotional issues.....and when I was stuck on an issue, walking helped me think it through.

Persistence is more important than perfection.

Don't assume your freedoms are assured.

If you're not outraged, you're not paying attention.


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MANDIETERRIER1's Photo MANDIETERRIER1 Posts: 17,714
12/7/18 3:12 P

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When you're at work and feel the urge to stress eat.

Stop and breathe. Feel the emotions that are making you want to eat. Count to twenty. Drink a glass of water. If the feeling doesn't go away. Repeat.

Ask yourself? Is eating a candy bar going to help the situation?

No it's not.

I hope this helps.



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12/7/18 1:22 P

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i have had luck with using stress balls. i sometimes journal some stressful issues before they happen then i am ready to handle them calmly. some smaller stresses. i also have a small notebook where i will scribble out ideas or emotions when i want to snack. my handwriting is terrible so no one can read it anyway

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CINDYTW963's Photo CINDYTW963 SparkPoints: (26,272)
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11/30/18 2:53 A

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It just comes down to coping skills you can teach yourself outside of work. You won't have time, unless you have a very lax job. It will come down to breathing, taking a walk instead of going to the food area, bring your food, meditating if you can before or after or both, reminding yourself that stress does not equal food!

Cindy~Eastern Time (NY)


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MEMEQ2's Photo MEMEQ2 Posts: 713
11/29/18 7:28 P

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I found some sugar free mints or fruit flavor candy that is only 2 calories a piece. I can enjoy those and keep away from the other temptations while I'm working. Another alternative is to have just one fun size candy bar that is only about 80 cals. Of course that is only if you can stop after one.

I drink flavored herbal tea or water with different flavored enhancer in it for variety. It gives flavor and hydrates you at the same time.



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SABLENESS's Photo SABLENESS Posts: 8,319
11/26/18 6:47 A

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Mine are:

BREATHE.
Stretch. I have SP seated stretches printed and clipped to my cubby wall.
Look around. In my small space, I have artwork by my mom, daughter, a friend, and myself.
Walk. The outdoor corridor around the atrium takes only a few minutes.
Go to the gym on break.
Pray.


"Sable"
Clearwater, FL
Eastern Standard Time
Fitbit Charge 2

"It does not matter how slowly you go as long as you do not stop." Confucius


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ENGINEERMOM's Photo ENGINEERMOM Posts: 781
11/19/18 4:11 P

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- "smoke break" lap around the parking lot: I used to do this, too, at a particularly stressful job. It helped a lot to get my blood moving.

- Can you listen to music? I find listening to instrumental music such as the covers by 2Cellos (basically, modern pop music, but instrumental) or The Piano Guys helps me focus on what I need to do at work, and tune out the sometimes-stressful conversations going on in the cubes around me.

- Getting daylight at lunch. Sometimes this means going for a walk, sometimes it just means sitting near a window during lunch. This helps me a lot - I joke that I'm solar-powered!

- Very dilute hot cocoa. I had a roommate in college who used to drink this when she was studying. Basically, one hot cocoa packet in a huge insulated mug of hot water. She liked that it was a little sweet, but the large volume and temperature meant it took a while for her to drink.

- Chewing gum. I do this at work. I try to pick gum flavors that don't go well with chocolate (watermelon, anyone?) so I'm less tempted to eat the peanut M&Ms my coworker keeps stocked at her desk.

- Bring your own snacks/treats from home. I do this, too - I bring pre-portioned amounts of things like chocolate-covered almonds that I know I can munch on if that desire to eat emotionally is just that strong. Then I have my treat, without any guilt, and move on with my work.

Take life one day at a time - enjoy today before you worry about tomorrow.


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KEELYME Posts: 1,235
11/19/18 10:49 A

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If my stress is getting out of control, I sometimes just get up and take a lap around the parking lot of my office park. It takes about the same 15 minutes that a smoke break would, and gives me space to decompress. If the weather is terrible, I'll find an excuse to walk around the building.



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SHOAPIE's Photo SHOAPIE Posts: 25,164
11/19/18 10:38 A

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Lots of good suggestions.



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QUERIDAANA's Photo QUERIDAANA Posts: 1,288
11/19/18 9:26 A

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Are there breathing exercises to reduce stress?

It's the journey. We can do this.

Mary


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KRISZTA11's Photo KRISZTA11 SparkPoints: (126,097)
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11/13/18 3:09 P

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I walk in my lunch break and it makes a huge difference.

Kriszta

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-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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LADYSTARWIND's Photo LADYSTARWIND Posts: 5,412
11/10/18 1:47 P

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Please...do NOT Journal at work...and certainly NOT on a work computer!!
First off, you are on company time---respect your job and earn your pay.
Second, there are 1000 ways your journal or writing might be accidentally discovered.... do you really want others to read,share, etc your personal thoughts?!
Third, there is now a written record of what you did during your job time...which can lead to immediate unemployment...and bad reviews for future job references.

And as for the suggestion to listen to music during a meeting?! OMG don't you have any respect for your peers or solving whatever problem the meeting is addressing?

Emotional eating shouldn't be a problem at work....simply don't bring what you aren't willing to eat, and don't buy food on site...! That doesn't mean you can't bring a reasonable treat for each afternoon.... have you considered some dried fruit, Nuts (as already mentioned), cheese and crackers, a protein type bar (check out Zone Double Chocolate or Chocolate mint), some trail mix with a tablespoon of chocolate chips added, etc.... If you can do hot drinks, the sugar free hot chocolate makes a great change! If you plan for something you like...and that you know is good for you...its a win-win!

patti


Edited by: LADYSTARWIND at: 11/10/2018 (13:53)
Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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MICHELLEXXXX SparkPoints: (12,679)
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11/10/18 3:12 A

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lol

"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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INTOTHENEW's Photo INTOTHENEW Posts: 522
11/7/18 10:33 P

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Work. Lol

There is no bad food, only bad cooks.
WHYSHOSHONI SparkPoints: (9,924)
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11/3/18 5:25 P

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My two work standbys walking and music. Though I do try to fit in a 2 mile walk during my lunch break, that doesn’t always work and may not be practical for you depending on your work expectations. But what about a short walk down the halls or around the building, maybe 2-5 minutes?

I am in the IT field and spend a lot of quality time with my computer. So if I am meeting with someone or in a larger meeting, I put on my headphones and jam away to my favorite music, which changes depending on mood, stress, work I’m doing, etc. It really helps me get through the mundane tasks.

If it’s not possible for you to listen to music due to the nature of your job or employee rules, put earbuds in and listen to your fave song during that mini walk. No matter how strict a workplace you have, you should be able to get up and use the restroom. If your office is big enough, use the restroom furthest from your desk.

I understand the chocolate thing (my weakness too!), but I’ve swapped out the chocolate for a pre-proportioned serving of almonds or walnuts. 12 nuts do help me when I have a snack attack, and they are healthy too.

I hope this helps!



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NIRERIN Posts: 14,446
11/3/18 2:12 P

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How much customization do you have over your desk area? Is there a "happy place" or loved one or pet that you could put a picture of on your desk?
Which leads into meditation. I'm not saying you need an hour (well, you might need an hour, but sometimes you have to work with what you have), but closing your eyes and centering yourself for a few breaths can help. Yes, learning how to close your eyes and take a mental step back is a long term solution.

This is going to sound weird, but is there any way that you could manage some light massage? Using lotion and rubbing your hands, or maybe one of those little rollers for your feet or calves might be something that you find soothing. You might be able to find a desk workout exercise that is helpful (think heel raises when sitting down desk workout, not tricep dips).

Depending on your environment is there a scent that would be acceptable? Incense might be out, but would you be able to whiff a lidded candle (so that the smell would be concentrated for you but would not waft to your coworkers. And yes, I mean sniff the candle, not light the candle). A roller ball type of perfume might be something where you could get away with a dot here and there.

I think that you also have to reach a point with emotional eating where you accept that the chocolate bar is making a second problem, not fixing the first. One flat tire is not the end of the world, but when you go out slashing your remaining good tires with a knife, well, that's harder to recover from.

-google first. ask questions later.

MIWOLFF60 Posts: 107
11/3/18 1:55 P

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Sometimes I just have to have something in my mouth. That's when I pop a sugar free hard candy in. Helps me to refocus.

MICHELLEXXXX SparkPoints: (12,679)
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11/3/18 3:22 A

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Address the stress.
Brainstorm (Journal, talk to a friend, pray, whatever works for you) in order to seek solutions to each stressor.

Edited by: MICHELLEXXXX at: 11/3/2018 (03:25)
"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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CHEETARA79's Photo CHEETARA79 Posts: 4,095
11/2/18 11:18 A

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Go for a walk.

Close your eyes and meditate for a minute. Visualization, guided meditation, etc.

Deep breathing.

Aromatherapy.

Stress ball or fidget toy.

Fancy herbal tea or selzer.

Listen to music.

Write in a journal. You can type it in a Word document and it'll look like actual work!

Edited by: CHEETARA79 at: 11/2/2018 (11:20)
You don't have to eat the whole thing.
KATEPRUDE Posts: 85
11/2/18 10:00 A

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This may be tackled somewhere else here that I have missed. If so, I apologize.

I'm looking for realistic alternatives to emotional eating at work. The problem is that eating is a very easy way for an office worker to handle stress. You can generally still do your work while you eat your candy bar or whatever. I've found a lot of solutions online are completely unrealistic.

-- I cannot take a bubble bath, read a book, or similar things at work instead of eating. In fact, since we are heading for an open office soon, even taking a short break from your work to do something fun on the Internet could appear like you were slacking off.
-- I would totally take a minute to jump on my phone and book an exotic vacation ... but I can't afford it. That's another problem with chocolate. Even at fair-trade prices, it's a ton less expensive than many alternatives.
-- Despite well-meant advice online such as "if you are stress eating at work, maybe you need another job," I don't think this is realistic. I am in a better situation than I was a year ago, but the fact of the matter is, work can get stressful, and I'm never going to LOVE going to work unless I become a screenwriter who has to be on movie sets working with sexy British actors (and even then, I may found that work isn't as wonderful as I'd imagined!). So, no, I'm not going to solve my problem by quitting my job.
-- Eating a carrot instead of chocolate will not help. It will just make me feel like a sad person who wishes she were eating chocolate instead of a carrot.

I can think of one alternative to stress eating at work: a cup of hot tea. I love tea. But I would like more alternatives than that if possible.

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