Buzz
After nearly 14 days of quarantine, my family and I have started to run low on our stockpile of emergency junk food. Two half-gallons of death by chocolate ice cream have already been consumed, and by 2pm today, our stash of Pop-Tarts was reduced to a lone, unwanted strawberry flavor that someone *will* inevitably eat. These are dire times.
It could be the isolation, the pressure of balancing work from home with caring for my 11-month-old son, or maybe it's the fact that my refrigerator—fully stocked with food—is only three feet away from my “office.” Any of these factors could explain why my snacking habits have skyrocketed, as Mindy Wallpe, Ph.D., HSPP, Licensed Psychologist, suggests.
As Wallpe explains, 'You can call it comfort eating, stress eating, or emotional eating. It’s simply about the mental state you're in. Food is a convenient way to escape from emotions like anxiety, stress, or boredom.'
Acknowledge that everything has shifted
When the unsettling realities of COVID-19 constantly shake up our lives, avoidance starts to look quite tempting. With so much chaos surrounding us, it’s no wonder that the Pop-Tart stash is quickly dwindling.
'We all handle stress differently,' says Wallpe. 'Even if you had solid coping mechanisms—like sticking to a regular routine of exercise, socializing with friends, or reading a book—that routine has now been disrupted. You’re now working from home, and your pantry is just steps away from your work space.'
Before the quarantine, if an email stressed you out, a quick conversation with a colleague might have been enough to calm you down. Now that this outlet is gone, the fridge has become our closest confidant and the most convenient companion. But while the allure and accessibility of your new 'office mate' might seem appealing, it’s probably not the healthiest relationship to rely on right now.
'Once you realize you're forming an unhealthy habit, one of the best things to do is check in with yourself and assess how you’re feeling,' says Wallpe. 'Give that emotion a name and take a moment to truly acknowledge it.'
She offers several practical suggestions:
Recognize your triggers
Take note of the factors that are overwhelming you. Is it the news? Is it social media? Is it a family member who seems to discuss nothing but the pandemic? Whatever the source of your stress, acknowledge it and take a step back for a while. Remind yourself that you cannot control others or external circumstances. Instead, focus your energy on actions you *can* take to reduce your stress, without turning to food.
Rebuild a routine
It may not look exactly like the life you had before COVID, but adjust it as best as you can to fit your current situation. Set a daily alarm as you used to. Have scheduled meal times. Plan a daily check-in with a friend. Any form of structure or routine will bring comfort during these unsettling times.
Create a list of coping strategies that bring you comfort
It could be a meditation session, a walk outside, or diving into a good book. You know what works to ease your mind. Write down those ideas and refer to them when anxiety strikes—and when the temptation to visit the fridge begins to rise.
Visualize yourself riding the chaos like a wave. The wave will rise, it will crest, and then it will fall back. Ride the wave as best as you can.
Pause before reaching for the pantry
There is power in simply taking a moment to slow down and reflect. Wallpe suggests asking yourself if you’re physically hungry or if it’s emotional hunger you’re experiencing. If you're unsure, give yourself a 10- to 20-minute pause before heading to the kitchen. During this time, perhaps engage in one of your coping strategies to help pass the moment. These pauses can help you determine what you're truly craving—Cheetos or a hug.
Take a moment to embrace the disorder.
Acknowledge that the state of our world feels chaotic. Allow yourself the space to mourn what has been lost, yet understand that this turmoil too will subside. Wallpe encourages you to envision yourself riding the chaos like a wave—rising, cresting, and then receding. Ride this wave to the best of your ability. Though we cannot predict when the peak will come, rest assured that it will.
Drawing from her clinical background in managing eating and body image issues, Wallpe is confident that, once the crisis ends and order is restored, most of us will return to our usual eating habits.
If you have a history of eating disorders,
If you have previously struggled with anxiety or eating disorders, or if you feel you may currently be experiencing binge eating, seeking additional support may be necessary to navigate this challenge.
Binge eating is characterized by consuming far more food than usual, to the point of feeling painfully full. Those who binge often experience a sense of losing control and tend to hide their eating habits.
“If you’ve battled eating disorders or anxiety, whether diagnosed or not, this is an especially tough time, and slipping into old coping mechanisms is easy,” Wallpe shares. “The challenges are amplified by COVID-19, and your usual coping strategies might not be sufficient.”
If you're in a crisis, don't hesitate to seek help. While in-person therapy may be unavailable, mental health professionals can still be accessed. “As a profession, we’re shifting to telehealth, offering video or phone consultations,” explains Wallpe. Many communities also provide crisis lines that are available 24/7 for immediate assistance.
Though it may not seem like it now, quarantine is temporary. In the grand scheme, this is just a phase. If your spring happens to include a Pop-Tart or six, that’s okay—but before you reach for a seventh, ask yourself if that’s truly what you need. Occasional indulgence isn't a crime, but maybe take a moment for a different form of self-care.
