Many people turn to food to cope with emotions. If you find yourself struggling with emotional or stress eating during this unusual—and often stressful— time, you are not alone.

Allowing yourself to enjoy an extra dessert or some sweet or salty snacks is understandable. However, if you cannot seem to step away from food, the quick fix of cookies or cake can ultimately make you feel worse, both physically and emotionally. This can drive anxiety and worsen your mood. Here are five tips that may help.

Make a schedule or daily meal plan. Just like scheduling your work routine, you can schedule your meals. This includes times for your main meals and snack breaks. If it helps, post it on a calendar. Select a location to eat your meals and snacks like your kitchen table and keep that place separate from where you work and relax. Finally, prepare your snacks in advance to control portion size and select healthier options.

Become aware of your triggers. When do you most often reach for food?  When watching TV or scrolling through social media?  When working on a project?  Next, ask yourself how hungry you are.  Are you eating from hunger or emotion?  Keep a record of your triggers in a journal.  By understanding what prompts the eating, you can learn to anticipate these moments and find a healthier way to cope.  Maybe it is calling a friend, deep breathing, journaling, meditation, or taking a walk.

Keep temptations out of the house. Make the healthy choice the easy choice by surrounding yourself with nutritious options. Buy fewer processed, high-salt or high-sugar snacks. Load up on fruits, vegetables, whole grains, healthy fats, and lean proteins. Do not forget your beverages. Skip the soda and replace it with flavored water.

Get exercise and plenty of sleep. Both physical activity and rest are important for managing stress and emotions. The better you feel, the less likely you are to make poor eating choices.

Get support when needed. Sometimes you cannot do it alone. When this happens reach out to a friend or family member for support. Registered dietitians and counselors, including Employee & Family Resources, can help.

The bottom line: increased anxiety can cause you to abandon your healthy eating intentions. But, with a little thought and planning, you can continue to make good food choices and maybe even boost your mood and immunity.

—  Linda Feiden, Human Resources