这里有一些方法来应对你的压力饮食

这里有一些方法来应对你的压力饮食

While many often eat in response to stressful situations, others lose their appetite during such life events. But for those who typically engage in stress eating, being stuck at home makes the challenge of avoiding indulgences all the more difficult.

虽然很多人在面对压力时会吃东西，但也有一些人会在这样的生活事件中失去食欲。但是对于那些典型的压力饮食者来说，呆在家里让避免放纵的挑战变得更加困难。

For people who were stress eaters but may have been in the office all day doing stressful work, it may have been a relief to come home and eat a lot of food that may not be healthy for them.

对于那些整天都在办公室里做着压力大的工作的人来说，回家吃很多对他们来说可能不健康的食物是一种解脱。

How to manage stress eating

如何应对压力饮食

Whether it's your first time struggling with stress eating, or it's gotten increasingly more frequent, we want you to know that there are ways to manage it. And here's some more good news: It doesn't necessarily require cutting out your favorite treats.

无论这是你第一次与压力饮食作斗争，还是压力饮食变得越来越频繁，我们都想让你知道有很多方法可以对付它。这里还有一些好消息:这并不一定要求放弃你最喜欢的食物。

Here are some tips for managing stress-eating:

以下是一些应对压力饮食的建议:

Control triggers. First and foremost, if you find yourself eating in response to stress, it's a good idea to become acutely aware of what heightens your stress and them come up with a plan, advised Martha McKittrick RD, a registered dietitian in New York City.

控制(引起压力饮食的)触发因素。纽约市注册营养师玛莎•麦克基特里克•RD建议说，首先，如果你发现自己吃东西是为了应对压力，那么最好能敏锐地意识到是什么增加了你的压力，然后制定一个计划。

Whether it's watching the news or talking with a friend or family member who irritates you, it's important to find a way to help minimize triggers.

不管是看新闻还是和朋友或家人聊天，如果他们惹你生气了，找到一种方法来减少这些触发因素是很重要的。

Don't deny yourself your favorite comfort foods.Now is not the time to give up your favorite indulgences. Food is more than nutrition -- it's joy, too.

不要否认你最喜欢的舒适食品。现在不是放弃你最喜欢的放纵的时候。食物不仅仅是营养，也是快乐。

"Whether it's cheese or chocolate or chips or Chardonnay, do not banish your favorite treats from the kitchen kingdom," O'Neil said.

奥尼尔说:“无论是奶酪、巧克力、薯片还是霞多丽，都不要把你最爱吃的东西扔出厨房。”

"No one should be beating themselves up over making choices they wouldn't otherwise make; nor is this the time for a strict fad diet," Taub-Dix added.

塔布·迪克斯补充道：“没有人应该因为做出了他们本来不会做出的选择而自责;现在也不是严格流行饮食的时候。”。

That being said, it is important to establish a healthy relationship with your favorite foods so you feel in control and avoid a vicious cycle of stress eating and weight gain.

也就是说，与你喜欢的食物建立一种健康的关系是很重要的，这样你就能控制住自己，避免压力饮食和体重增加的恶性循环。

Ask yourself if you're truly hungry.If you find yourself craving carbs near your pantry but then you realize "I had lunch an hour ago!" -- it's probably wise to leave the kitchen, Taub-Dix explained.

问问自己是不是真的饿了。如果你发现自己在厨房附近想吃碳水化合物，但你意识到“我一小时前吃过午饭了!”塔布·迪克斯解释说，离开厨房可能是明智的。

Feeling a desire for food despite a lack of true hunger could also mean you are anxious or bored. Instead of reaching for stress-soothing treats, you might go for a walk, call a friend, take a bath, listen to music, watch a movie or simply brush your teeth.

尽管缺乏真正的饥饿感，但仍有对食物的渴望也可能意味着你感到焦虑或无聊。你可以去散步，打电话给朋友，洗个澡，听音乐，看电影或者只是刷牙，而不是去找一些缓解压力的东西。

Take a tea break.Sipping beverages like tea can be a great way to let a stress-induced craving pass.

饮茶休息一下。喝点像茶这样的饮料是让压力引起的渴望消失的好方法。

Try healthier swaps.If a certain craving drives your stress eating, such as "I've gotta have a calorie-laden cinnamon roll," consider healthier substitutes to calm the craving, like a cinnamon pecan breakfast cereal or adding cinnamon and a little brown sugar to your morning oatmeal, O'Neil explained.

尝试更健康的交换。奥尼尔解释说，如果某种渴求驱使你有压力地吃东西，比如“我得吃一个富含卡路里的肉桂卷”，那么可以考虑用更健康的替代品来缓解这种渴求，比如肉桂山核桃早餐麦片，或者在早餐燕麦片中加入肉桂和少许红糖。

Other tips

其他方法

If you are working from home, take breaks during the day.Give yourself breaks to have a snack and to eat a meal, so you're not working non-stop, Taub-Dix advised. This can also help you avoid mindless nibbling during stressful work.

如果你在家工作，那就在白天休息一下。塔布·迪克斯建议，给自己一些休息时间，吃点零食，吃顿饭，这样你就不会不停地工作了。这也可以帮助你避免在压力大的工作中无意识的咬牙切齿。

Taking a break to get some physical activity like taking a walk or doing some yoga or stretching can also be refreshing and an opportunity to clear your mind and relax for a few minutes.

休息一下，进行一些体育活动，比如散步、做瑜伽或伸展运动，也能让人精神焕发，也能让你有机会理清思绪，放松几分钟。

Take a deep breath.When you feel stress hitting you, you may find that your pulse quickens, or you may feel a tightness in your chest and walk into the kitchen on autopilot.

深呼吸。当你感到压力来袭时，你可能会发现你的脉搏加快了，或者你可能会感到胸口发紧，然后自动走进厨房。

"Tell yourself you need to take a five minute break, then you can still eat if you need to," McKittrick advised. Find a place to sit quietly and practice deep breathing.

“告诉你自己你需要休息五分钟，然后如果你需要，你仍然可以吃东西，” 麦克基特里克建议。找个地方安静地坐着，练习深呼吸。