September 28, 2001
    
Food and Our Mood - Expert Question
By Lisa Drayer, MA, RD

Q.  I can't seem to stick to a diet. 
I get so depressed all the time and
food seems to comfort me.  
I eat because I'm unhappy and 
I'm unhappy because I eat.
Do you have any ideas of what 
I could do? I need your help badly!

A.  Too often, we eat in response to 
feeling depressed, stressed, bored,
anxious, or lonely.  But there are 
ways to decrease the urge to binge on
high-calorie foods when experiencing 
these feelings, which are serving as
food triggers.  The best way to do this 
is to get at the root of the
problem:  that is, get at the root 
of what's eating you.

Below are some tips on coping with 
different feelings, which will help you
avoid the urge to binge:


Depression

Indeed, feeling depressed over an external 
or internal event or can cause us
to overeat.   The best thing to do if you 
are feeling depressed is to speak
with a mental health professional.  
He or she will be able to discuss your
problem with you, and will be able 
to help you focus on coping.   

Exercise can help too-research shows that 
exercise helps to boost our endorphins, or
"feel-good" hormones, ultimately improving
our mood.  The important (although 
difficult) aspect to recognize is that 
overeating in response to feeling 
down can cause us to feel worse.


Stress or Anxiety 

Overeating in response to stress or 
anxiety can create more stress,
especially as the number on the scale 
increases!   If you tend to overeat
when you feeling anxious, take time 
to stop and think about what is causing
the anxiety.  Is your husband driving 
you crazy?   Are you awaiting a
reimbursement in order to pay a bill?  
Do you have too much to do and too
little time?  Whatever it is, identify 
what is causing the anxiety, and
think of realistic solutions.  
A solution that will immediately 
"take the edge off" is heading outside 
for a quick run (or walk) around the block.


Boredom

If you tend to overeat when you're 
feeling bored, ask yourself which 
time of day this usually occurs.  
Does it occur at night when you're 
flipping through television channels?  
On a Sunday afternoon when waiting 
for the laundry to be done?  
Depending on the time period, 
think of an activity you can do 
when you are bored, such as
reading a magazine, or going shopping.
Don't forget, logging on to your 
favorite Web site is always an option! 


Anger

If you are feeling angry, and 
overeating in response, ask yourself why. 
Did someone lie to you or hurt your feelings?  
Did you not get promoted at the job?  
If this is the case, turn the energy
from your anger into positive energy.  
A good way to think of it is like this:  
Someone has hurt you, (your boss or 
your friend) so why should you give 
him or her the power to have control 
over your eating habits? 

Hasn't he/she done enough harm already?  
Keeping these words in mind can help
you cope with your anger, and can 
prevent you from bingeing.


Loneliness

Treat loneliness as you would treat 
boredom-that is, be sure to plan for
times when you are most likely to 
feel lonely.  Arrange activities to do
with friends ahead of time. If the 
loneliness occurs suddenly, pick up
the phone and call a friend.  
If no one is around, turn on the 
television or radio, or log onto 
your favorite Web site.  
DietWatch.com offers several support 
groups, depending on your needs.  
Registered Dietitians are available 
too, if you wish to receive 
one-on-one professional advice on your
eating triggers.  


20 Things You Can Do Instead of Eating

1. Read a book -- or your favorite 
fitness magazine
2. Search for a Web site, on a topic 
that is of interest to you but that you
haven't had time to pursue
3. Go for a walk
4. Call or email a friend
5. Write in a journal
6. Go window-shopping
7. Play a game with your spouse, 
children, or pets -- 
whether it's Frisbee
or fetch, checkers or chess
8. Do an exercise video, or hit the 
gym for aerobics, weightlifting, or yoga
9. Tackle some household chores: 
Dust, vacuum, balance the checkbook, etc.
10. Take a long bath or shower
11. Start your holiday gift list -- 
both gifts to give, and gifts to receive
12. Alphabetize your books, CDs, 
videotapes, spice rack...
13. Do some outside chores: 
Work in the garden, mow the 
lawn, rake leaves,
or shovel snow.
14. Meditate or pray.
15. Work on a craft project that 
will keep your hands busy: knitting,
needlepoint, painting, woodworking, etc.
16. Crank up your stereo and dance 
around the living room
17. Try on old clothes -- clothes 
that are now too big as well as clothes
that are now too small
18. Research healthy recipes to
prepare for the coming week, and make a
shopping list
19. Brush your teeth, use a strong 
mouthwash, then pop in a piece of
extra-minty gum
20. Start, or add to, a scrapbook of 
your weight loss journey. Include
photos, motivational articles, and 
your own thoughts and feelings



Lisa Drayer is the eCounseling Program Director 
for DietWatch.com, the leading online center 
for professional counseling in the weight 
management arena.  

Ms. Drayer has appeared frequently on 
television and radio as an expert in 
nutrition. She also moderates chat 
discussions and answers questions on
diet, nutrition, and weight management 
for DietWatch.com and Cyberdiet.com.