I've been there. And no, you're not weird or anything. Let's have some real talk...

What do you reach for when stressed?

Salty? Sweet? Both?

Now I realize not everyone goes directly to the pantry when they are stressed. 

But according to the research, we do know that stress and increased snacking is like pancakes and syrup. They do typically go together (Adam & Apel, 2007; Newman, et al., 2007; O'Connor, et al. 2008).

And, of course, when you "stress-eat", you'll gain weight. 

So yes, stress-eating is a reality and not just "in your head" or as other people claim, "It's in your head". It's real.

In a 2015 study, researchers tested a method for reducing this.

They compared two groups of people...

Both groups completed an "implementation intention" task that required them to create two columns:

Column 1: list stressful situations that have led to negative emotions
 

Column 2: for each stressful situation list a healthy snack that you enjoy and is available during that stressful situation

However, only ONE group completed a final step, that read exactly like this:

"Research has shown that plans will be most effective when you picture the specific stressful situation in your mind and LINK each stressful situation with your healthy snack choice. Therefore, please (i) DRAW a line linking each stressful situation and healthy snack choice (ii) VISUALIZE yourself acting out each of your plans to eat healthier when you are stressed."

That final step creates an "implementation intention" - a clear, specific plan. In this case, a plan of what to snack on when in a particular stressful situation.

Call me weird, but being self-employed and overwhelmed with to-do tasks, one of my go-to "snacks" is a decaf coffee mixed with beef gelatin.

Anyway...

Following this task, all people (in both groups) completed a 7-day diary study, which required them to report on daily stressors and daily snacking.

And as it turns out, that final implementation step made all the difference.

The group of people who did NOT complete that final step were significantly more likely to consume unhealthy snacks during stressful times.

So yes, linking stressful situations to specific healthy snacks (and visualizing the action of choosing that snack during the stress) reduced unhealthy snacking and daily stress.

So how can you apply this?

The next time you're working to implement a new behavior, us an "implementation intention". 

I intend on talking to you next time :)

Mikey