And practical tips for managing the crisis at home
Coronavirus has changed the way we live. We are staying inside, working, eating, and healing all within the confines of our homes. While many of us are blessed to have a safe place to ride out this storm, I would be remiss not to mention the added struggles this presents to those of us in the midst of healing our relationship with food. We at Integrated Eating have heard, first hand, the struggles of our community. Let us begin by saying that you are not alone. Over the course of the past few weeks many common themes have come up in our nutrition sessions. We decided to address these common themes here on the blog, so we can offer some support to all that may need it at this time.
1. Having more food in the house than usual. The way we grocery shop has changed. For now, the days of running out to the store to grab a few things are behind us. In our efforts to socially distance and stay home more, weekly or bi-weekly grocery shopping trips have become the norm. Our cabinets are now more fully stocked than maybe ever before. While this is a major privilege, it may lead to some funky food behaviors. With food so readily available many have felt increased urges to binge, eating out of boredness, or using food to cope with the stress.
Try this: Start by acknowledging that using food to cope during this time is OKAY. Don’t beat yourself up over it! This is an incredibly unique situation we find ourselves in, and if food is bringing you some comfort and joy, let it. Eating out of boredom is also not the end of the world, however if you find this is happening often try building some structure into your day. Consider having 3 meals and 2-3 snacks daily, and limiting yourself to eating only at those designated times. It helps knowing that there is always a meal or snack right around the corner.
2. The feeling of scarcity. While some of us may have our pantries stocked, there still exists the feeling of uncertainty. Not knowing when we may have the opportunity to go to the store or if we will have access to certain foods makes the feeling of scarcity very real. For some, this leads to the idea of “rationing” your food, for others this may lead to bingeing or falling into the “last supper” mindset. Having less options can be stressful, and maybe now you have no choice but to face foods you are uncomfortable with. With less variety at our fingertips we may find ourselves feeling unsatisfied, which can also lead us into binge territory.
Try this: Be strategic, but flexible. While we can’t control our circumstances, we can do our best to get what we need. Be creative! Look into grocery delivery, research recipes that use non-perishable items, and plan meals ahead of time so you know you'll be covered until your next grocery run. Making a plan can help you feel less of a need to ration your food and ease the “last supper” mentality. Keep in mind that even the most well-prepared will be thrown curveballs and that flexibility is key. Make a plan, but have a few backup options for when things don’t go as planned.
3. Self care struggles. Now is more important of a time than ever to stay healthy, both physically and mentally. A lack of routine can easily throw us off, especially when it comes to food. Our support systems seem so distant all of a sudden, and we are spending more time looking at screens and scrolling through social media, falling into the comparison trap over and over. It’s no wonder we aren’t feeling our best.
Try this: For your physical health: Take it meal by meal, making sure your plate is balanced - meaning there is protein, carbs, fat, and fruit or veggies on every plate. Keep in mind that dried, canned or frozen fruit and veggies count! Focus on the basics: drink enough water, take your supplements (vitamin C, zinc, vitamin D, and probiotics for immunity!), and get enough sleep. For your mental health: Be open to online support groups and virtual therapy. Use your phone for good! Set social media time limits, download a meditation app and set up some Facetime dates with friends and family.
4. The way we exercise has changed. We aren’t able to go to the gym or to our favorite exercise classes anymore. While this is nothing more than a temporary inconvenience, for many it can feel like a major source of stress. Judgements and shame regarding exercising less, fears of weight gain, and feelings of restlessness can become overwhelming.
Try this: Now is a great time to explore your relationship with movement. Do you attach morality to exercise? Have the recent changes in your routine caused distress? It is important to remember that exercise is not a moral imperative and that taking a break from it doesn’t make you lazy. Stepping away from exercise shouldn’t cause extreme stress, and if it has maybe that’s a sign that your relationship with exercise isn’t as healthy as you once thought. Like food, exercise is something we use to cope with emotions. This is perfectly normal and okay! The problems begin when it is your only coping mechanism. Take this time to explore other ways of coping, such as art, meditation, or reaching out to a friend.