When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

When choosing a therapist, it is important to consider their Areas of Practice. specializes in:

To be honest, I have gained weight during COVID-19. I’ve been bored, depressed, emotional and anxious. Unfortunately, this means that I decided to turn to food as a coping mechanism. I also have not exercised nearly as much as I did before quarantine began. This is a sentiment that many can probably identify with because it’s so easy to fall into. However, it’s not only important to recognize how our dietary and exercise choices affect our body, but also our mind.

In a study from 2011, researchers found that those with better quality diets were less likely to be depressed, whereas a higher intake of processed and unhealthy foods was associated with increased anxiety. A similar study that focused on children and adolescents found similar evidence to support the link between a healthy diet and stronger mental health. But why is that?

When we consume too much sugar it can cause mood swings, and the food we consume can also have an effect on our energy levels. Both of these things can affect our self-esteem, and being lethargic definitely doesn’t help with depression. Part of the issue is learning to have a healthy relationship with food and exercise. Americans, myself included, tend to view food as entertainment or a coping skill, rather than a source of energy. If we shift to viewing food as fuel for our bodies and minds, it becomes easier to make healthier choices. How well your body runs depends on the fuel you’re giving it.

What can we do to help ourselves be more mindful of our choices while we’re stuck at home? Here are a few ideas.

Have a Plan (and Write it Down)

Whether your plan consists of following a specific diet or simply cutting out fast food, make a plan. Starting with a specific strategy in mind will make it easier to nail down goals and figure out how to actually achieve them. Writing these goals down helps us visualize what we’re trying to achieve. And let’s be honest, crossing something off a to-do list feels really good.

It’s important to avoid jumping into things. Take the time to do thorough research and figure out what changes you want to make, but also the ones you’re able to make. Try to be realistic with your goals. This might look like starting with smaller, more maintainable changes to your diet, or slowly increasing the amount of exercise you want to accomplish each week. No matter what your goals are, they will be easier to achieve if you make a plan before starting.

Tell Someone

We’re more likely to follow through with our plans when we have someone holding us accountable. You don’t need someone to punish you for not meeting your goals, but to simply remind you why it was that you started. Telling a partner, close friend or family member about your plans is a great way to keep yourself on track. With accountability, there is an extra layer of protection, as someone else is there to encourage us when it gets tough and celebrate with us when we make progress. Victories are so much sweeter when there is someone beside us, and it is easier to come back from being knocked down when there’s a helping hand waiting. This can also be a great opportunity to help someone else as well. Try encouraging your loved ones to get involved with you.

Make Good Decisions Ahead of Time

One of the best ways to keep yourself on track is to be wise about going to the grocery store. Don’t go on an empty stomach, and then make a list and stick to it. This will also help you avoid temptation by getting in and out of the store faster. Utilizing grocery pickup and delivery services can also help curb the impulse to fill your cart with tasty, but unhelpful, snacks. If you’ve filled your house with healthier options, you’re less likely to give in to cravings.

If you live with others, have a conversation ahead of time to figure out the best way to limit the foods in your house that you have the hardest time resisting. Instead, think about foods that you enjoy but don’t love so much that you have a hard time resisting them until they’re gone.

From a mental health standpoint, food is often used as a coping tool. There are a variety of emotions that might make someone turn to food, but healthy coping involves asking yourself what you are feeling in the moment and finding the best way to deal with it. Just because comfort food is your default method doesn’t mean it’s the best one.

Try to make better decisions even when you are not feeling tempted. Are you buying a package of Oreos because you really want them, or because it’s a habit? It is always better to be proactive than reactive.  Talking about your problems with someone you trust, praying, journaling or talking to a counselor about your feelings are all great alternatives to using food to feel better.

Exercise is Important

Physical movement is not only great for our physical health but our mental health as well. It helps put us in a better mood on top of burning calories and building muscle. Regular exercise is also great for reducing boredom, which has plagued me plenty these past months. Exercise is great for making you feel accomplished because you are working towards a goal and getting something done. While many might be hesitant to return to the gym during a pandemic, there are plenty of ways to get started that don’t involve interacting with others or leaving your home. Try going for walks, runs and bike rides outside while the weather is nice. But even as things get colder, there are a plethora of home workouts to be found online.

Changing Our Beliefs

It is important to learn to see food differently. It is not meant to be a coping mechanism, but a necessity to fuel our body and mind. When starting to implement change, it is important to not quit “cold-turkey.” Ease yourself into a healthier position, and over time it will become easier. Try making one healthy meal a week, or reducing the amount of times you stop at a fast food restaurant. Eventually you can increase the number of healthy meals, and it will not be as hard.

It is also important to remember that it’s okay if you’re not perfect all the time. One mistake doesn’t mean you should give up. “Cheating” or “failing” a diet is not the end of the world. It is okay to fail, as long as you get back up and keep trying. Making healthy changes is not about perfection, it is about growth. It is not about fixing everything at once, it is about improvement. Celebrate the little victories and growth that you see!

If you are struggling with making healthy changes, we are here to help. With over 40 trained therapists on staff, we can help you find the perfect match.

Starting with a specific strategy in mind will make it easier to nail down goals and figure out how to actually achieve them.

By Grant Stenzel, MS Licensed Clinical Professional Counselor

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