Eating is like a balm for the soul and important for well-being. But what to do if fear and guilt are on the agenda?
Do you feel guilty about eating?
The issue of food concerns us more than ever in times of corona crisis and self-isolation. If for different reasons. For those who have lost their jobs, everything may be about how to save money on groceries and what you can afford or treat yourself to. For others, going to the supermarket is the only excuse to leave the house, which is why a lot of thought is about what to cook next and what to buy.
And then there are those who fear self-isolation to put on a few extra pounds or where the scales may indicate something more than usual. In stress and anxiety situations, eating is like an outlet for many people – for a brief moment you feel better and can indulge in enjoyment instead of dealing with fears of existence and the future. And that’s completely okay. Even those who get baked out of boredom do not have to have a guilty conscience. At the moment there is an exceptional situation – and we should not take this as an opportunity to go to court with us hard and to blame ourselves for our eating behavior.
“Suddenly my life revolves around every next meal.” – That’s why Coronavirus has become a personal food crisis.
But what is the best way to deal with it when you feel fear and guilt in self-isolation? The magic word for more relaxed handling of the topic of food is Mindfulness. Here are five tips:
1. Focus on breathing
When worries get out of hand, breathe in and out four to five times. Try to exhale longer than inhale, because the deep exhalation phase brings the actual relaxation. Ideally, it should take twice (or, if possible, three times longer) than inhaling.
2. Sharpen the senses
Breathing and meditation exercises are not for everyone. Those who have difficulty concentrating should try to consciously perceive their own senses. Take off your socks, for example, and run your bare feet over a fluffy carpet. Or run some cold water over your wrists. If you have an essential oil on hand (lavender and lemon are particularly suitable), you can rub a few drops in the palms of your hands and try to consciously perceive the fragrance through deep inhalation.
3. Sleep well
To combat stress, good sleep is extremely important. Mainly because lack of sleep throws our hormones out of balance and promotes food cravings. Those who have problems falling asleep should not use electronic devices such as smartphones or tablets an hour before going to bed, and it is best to switch off the television at an early stage. Instead, read a book or try this trick to fall asleep faster.
4. Connect with family and friends
So that the fears around the subject of food do not occupy you too much, you should keep in regular contact with close people. Telephone calls and video calls with loved ones are a nice pastime for those who eat out of boredom. And those who are plagued by food fears should confide in someone anyway and talk about it – you are not alone!
5. Social media break
For many, self-isolation leads to spending more time on social networks. However, if you increasingly stumble upon postings related to weight loss, fitness, and nutrition that increase the fear of eating or make you feel guilty while scrolling, then you better press the “Follow” button. It will definitely do you good!