Emotional Eating During COVID-19 Pandemic

所以外面有一个大流行肆虐，你的住所被锁定，比平常更大的食物储存。你发现自己斗争情绪或压力饮食。你该怎么办？

Now is a time of overwhelming stress. Turning to food is a reasonable coping strategy, as long as it is not your only one. There are different strategies that may help you cope with the stress of the pandemic and the emotional eating that may occur as a result.

艰苦岁月

冠状病毒的年龄是一个艰难的。自1918年以来，世界没有经历过这样的大流行。没有人准备好处理这个，没有人知道预期的内容。这是压力压力的时刻。人们正在死。

你可能已经失去了你的工作，必须在前线工作的时间较长，从大学送回家，被亲人分开，或者在家里被隔离，与你有紧张的关系。

你可能会感到无聊，压力或孤独。为食物购物变得更加困难，我们的特权可能比平常更多地减少到超市的旅行。您不得用于访问时钟周围的库存厨房。

What's more, the reduced structure to your day has disrupted your routine. If you find that you’re often in the kitchen, thinking about your next meal, eating more than you think you need, or stress eating—we promise that you’re not alone.Shira Rosenbluth，LCSW，饮食障碍治疗师有居住体验，提供平静的建议。

什么是情绪化的饮食？

“Emotional eating” is not a clinical term, but a term we use to describe the phenomenon of eating in response to an emotional state, rather than hunger. People naturally eat for a wide variety of reasons—emotional states among them—and this is perfectly normal.

然而，情绪饮食已成为一个加载的短语。我们生活在一种文化中，惩罚我们以回应除饥饿之外的任何东西。饮食文化会让我们相信任何因情绪而饮食都是一个巨大的问题。这是一个神话。

然而，它可能成为一个问题，如果是你的话only应对机制。和研究表明，情绪饮食在那些不够吃的人中更常见。

这是正确的！那些不足够吃的能量要求的人可能会发现食物比较更有价值，有助于增加情绪饮食暴饮暴食。

你（或者你知道的人）可能会遇到饮食障碍吗？

If you or someone you know is experiencing any of the following symptoms, it could be an饮食失调：

• You find thatobsessive thoughts of food阻止你做其他事情
• 在短时间内，在短时间内吃着异常的食物，在这样做时感觉不受控制
• 你正在吃饭
• You are eliminating food groups (without a medical reason)
• You are呕吐
• 你正在使用泻药
• You are过度锻炼

Whether this is in response to current stressors or something that has been brewing for some time, pleaselearn more about these disorders。

What About Relapses?

At this stressful time, people who have previously recovered from an eating disorder or disordered eating may find themselves slipping into past behaviors. This is not surprising and is nothing of which to be ashamed. Progress is not linear under the best of circumstances.

复发在压力时更常见，大流行是对前所未有的规模挑战。花些时间思考通过在恢复期间帮助您的策略来思考。计划用这些策略重新成因。

您可能考虑的一些事情包括meal planning，保持A.food journal, talking to a support person, or reconnecting with your therapist or营养师。

如何征服现在的情绪饮食

Here are some tools you can take advantage of when taking steps to alleviate the effects of emotional eating.

练习验收

首先，练习接受。如果食物是让你经历过的，那不是最糟糕的事情 - 实际上，它可能是良好的自我照顾。

You may be afraid of gaining weight during your time sheltered at home. You needn’t feel shame for not wanting to gain weight. Our fatphobic society tells us that gaining weight is scary. But when you survive the pandemic you will have done well for yourself—any weight gain is irrelevant.

你的身体和你的体重将在整个一生中改变。尸体有各种形状和尺寸;也许是你的预流血weight was suppressed或者也许你受到压力，需要体重生存。也许当你返回“正常生活”时，它会回去后退。无论你的体重如何，你都有价值。

Make Sure You Are Eating Enough

You do not need to reduce the amount you are eating just because you are now quarantined at home. Our diet-obsessed society sends many messages that eating less is better and that we are more virtuous if we restrict what we eat. Many people are posting on social media about trying to prevent weight gain during social distancing.

However, such dietary restriction often backfires leading to emotional eating, binge eating, and the opposite of what’s intended—weight gain.You cannot control your body’s weight long term。整天经常吃足够的东西，你将减少压力或计划生意外的剧集。您还可能有助于稳定血糖并规范您的心情。

除非您有与医疗相关的饮食限制，否则膳食通常应包括所有主要的Macronurient组（淀粉，蛋白质，脂肪和水果或蔬菜）。

扩大您的应对策略

如果进食一直是您唯一的应对策略，则为您的工具箱添加新工具很好。考虑other activities这可以舒缓，分散注意力或放电一些神经能量。这些对每个人都是独一无二的。

一些应对活动的想法，您可以考虑的活动包括日记，绘画，打电话或发短信给散步（在维护时社交隔离），做一个导游的冥想，或洗澡。

保持联系

在这段时间的社会距离,更多的我mportant than ever to maintain our connections. Make sure you stay in contact with friends, family, colleagues, and coworkers. Fortunately, with phones and the internet, there are many options for doing so.

在大流行之前，我们担心人们正在使用屏幕来孤立;现在我们认识到他们提供了令人惊奇的连接机会。获得创意 - 有一个FaceTime收集或团体餐，有一个组Zoom在共享在线锻炼或Netflix观看派对期间与朋友联系。

有自我同情心

吃的比你想要的更多可能是令人痛苦的。殴打自己只是提高了你的痛苦。

根据Rosenbluth的说法，“如果你在狂欢后感到不舒服和内疚，请让自己自我同情，无论你早些时候吃了什么，都要吃下一顿饭。如果你现在比往常更转到食物，那就没关系了。如果你获得体重，那就没关系了。你仍然值得和有价值。“

抵制赔偿的冲动

您可能会觉得需要限制或参与其他补偿行为，以便尽量减轻您的饮食的影响。别！这些行为仅延续了无序或狂暴的循环。

You also don’t need to increase your exercise to make up for being more sedentary now. Even if others around you are talking about their diets or increasing their exercise, you do not need to. Let your body regulate itself.

练习自我护理

现在，比以往任何时候都在尝试保护你的心理健康。花这次慢下来休息。试着滋养自己，睡得足够的睡眠，对自己温柔。

寻求帮助

You do not have to go through this time alone. Even if you live alone or have limited means, there are resources and supports available to you. Many therapists and dietitians and饮食失调treatment programs正在提供在线服务，并且有几种低成本或免费支持的选项。

非营利组织，包括国家饮食障碍协会和饮食障碍意识的联盟，都维持目录并提供治疗转介。