50 Ways to Soothe Yourself Without Food
It's common to reach for food to comfort and distract yourself when stressed, anxious, bored or emotional. But eating when you aren't truly hungry can lead to mindless overeating and weight gain.
Fortunately, there are many other healthy and productive alternatives to help calm and soothe yourself that don't involve extra calories. Here are 50 simple self-care ideas to lift your mood that don't require food:
Get Moving
Physical activity is a proven mood-booster that relieves stress and releases feel-good endorphins. Easy ways to get your body moving include:
- Take a brisk walk outside
- Do some stretching or yoga
- Dance around to your favorite upbeat music
- Lift weights or do bodyweight exercises like squats or planks
- Go for a swim or shoot some hoops
Pamper Yourself
Set aside time for self-care activities that relax your body and mind like:
- Take a warm bubble bath
- Give yourself a facial or DIY mani/pedi
- Read magazines or watch Youtube videos on fashion/beauty
- Browse cute clothes or shop online
- Style your hair or experiment with makeup
Practice Mindfulness
Mindfulness activities can calm your mind, reduce anxiety, and bring you into the present moment:
- Try meditation, visualization, or deep breathing
- Go for a walk outside and observe nature
- Listen to calming music or soothing sounds/ASMR
- Color in an adult coloring book
- Spend time looking at inspiring quotes/poetry
Get Crafty
Tap into your creativity with fun DIY projects and hobbies like:
- Knit, crochet, sew, or embroider
- Make jewelry, candles, soaps, or pottery
- Paint, draw, or work on other art projects
- Start a dream journal or scrapbook
- Do woodworking crafts or model building
Tidy Up
Getting organized can lift your mood and reduce stress. Try:
- Organizing your closet and donating old clothes
- Washing dishes or doing other cleaning tasks
- Redecorating or reorganizing a room in your home
- Sorting through your photos and making albums
- Cleaning out emotional clutter
Get Outside
Spend time enjoying nature and getting fresh air:
- Have a picnic in the park
- Go to the beach and relax in the sand
- Take your dog for a walk
- Do some gardening or work in your yard
- Watch the sunset or stargaze
Learn Something New
Challenge your brain by picking up a new skill or hobby like:
- Learning a language
- Studying a topic that interests you
- Reading an informative book
- Working on puzzles or playing strategy games
- Picking up an instrument and watching tutorial videos
Cozy Up
Make yourself comfortable and relax with activities like:
- Lighting candles or burning incense
- Curling up under a soft blanket
- Sipping herbal tea or hot chocolate
- Reading an engrossing novel
- Lounging in comfy pajamas
Treat Yourself
You deserve to feel pampered! Indulge in non-food treats like:
- A massage
- New nail polish
- Fluffy bathrobe
- Your favorite flowers
- Tickets to a show
Unplug
Give your mind a break from digital devices:
- Take a social media or news break
- Try a digital detox or limit phone use
- Put your devices away and be fully present
- Do an offline activity like reading or puzzles
- Spend time chatting with someone in person
Get Playful
Tap into your inner child with fun activities like:
- Flying a kite
- Blowing bubbles
- Jumping rope or hula-hooping
- Playing board games or LEGOs
- Jamming out to favorite tunes
Laugh Out Loud
Laughter truly is great medicine. Get your giggle on by:
- Watching comedy specials
- Listening to humorous podcasts
- Reading funny books or comics
- Playing with a pet
- Hanging out with a funny friend
Get Comfortable
Cozy spaces and fabrics can instantly soothe you:
- Curling up in an oversized chair
- Lounging on plush cushions and pillows
- Wrapping up in a soft blanket or robe
- Sinking into a cushiony bed with tons of pillows
- Lighting candles to create a calming atmosphere
Prioritize Sleep
Adequate sleep is vital for your mood and mental health. Help improve your sleep by:
- Sticking to a regular sleep/wake schedule
- Avoiding screens before bed
- Trying calming rituals like baths, reading, or meditation before bed
- Making sure your bedroom is cool, dark, and quiet
- Investing in comfy bedding
Get Social
Spending time with loved ones provides comfort. Reach out to people close to you:
- Call up family and friends
- Schedule video calls to catch up
- Meet up safely in person if possible
- Snuggle pets if you have them
- Offer support and kindness to others
Write it Out
Writing can help you sort through feelings and find clarity. Try:
- Journaling
- Writing letters (you don't have to send them)
- Poetry
- Song lyrics
- Lists of things you're grateful for
The Bottom Line
Using food to deal with stress or difficult emotions may provide short-term comfort. But it can also lead to overeating and weight gain, and exacerbate emotional issues in the long run.
The next time you find yourself turning to the fridge or pantry for comfort, try one of these 50 soothing self-care ideas instead. Focus on nourishing your mind, body, and spirit in healthier ways.
With practice, you can break the habit of emotional or mindless eating. Be patient and compassionate with yourself as you explore new coping strategies and activities that fulfill you.
FAQs
Why do people eat for comfort?
Eating releases dopamine which can temporarily distract from unpleasant emotions or boredom. It can become an easy habit to reach for food when stressed or upset. But it often leads to overeating and guilt afterwards.
What are healthier alternatives to emotional eating?
Some options include exercise, creative hobbies, self-care pampering, socializing with loved ones, mindfulness practices, organizing tasks, learning new skills, treating yourself to non-food indulgences, and writing in a journal.
How can I combat cravings for emotional eating?
When a craving strikes, pause and identify your emotions. Rate your true hunger. Distract yourself with another activity. Call a friend. Enjoy a hot drink. Go for a quick walk. Remind yourself the urge will pass.
What are some relaxing activities to do at home?
Take a bubble bath, light candles, cuddle under a blanket, sip herbal tea, color or craft, play light music, tidy up clutter, stretch, journal or read an inspiring book, watch an uplifting movie, or meditate.
How can I stop using food to deal with stress?
Identify your triggers and patterns around emotional eating. Stock up on healthier snacks like fruits and veggies. Practice self-care and stress management daily. Pick up mood-boosting hobbies. Seek support from friends and professionals if needed.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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