How to Manage Stress When Cutting Out Sugar

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Sugar dependence can be challenging to overcome. Cutting out sugar from your diet certainly brings about stress, setbacks, and social pressures, which are nothing but stressful! Don’t let stress hold you back from achieving a lifestyle that is healthier for your mind and body. In this post, we’ll talk about some tips on how to manage the stress that comes from cutting out sugar.

Stress is something that started back with our ancestors. You might’ve heard of the “fight-or-flight” response, which is something our ancestors experienced regularly. Whenever environmental stressors came about, our ancestors’ brains prompted them to either “fight” or take “flight” and get far away quickly. Similar to our ancestors, we encounter stressors regularly—except we usually don’t have to run away from bears like they did. Most of the stressors we experience are not life-threatening, but our brain sure acts like they are!

Whenever we are under high amounts of chronic stress, we typically don’t deal with it properly. For example, food is often used as a way to “self-medicate” whenever we experience stressors. But have you ever stopped to think about why we do this? We do this because it works. Eating a donut whenever you’re stressed provides your brain with a dopamine rush, which improves how you feel in the moment. It is common for many individuals to turn to sugary and high-fat foods to cope with stress. This results in a cycle that stimulates cortisol, which increases our appetite. Food is used as a distraction from stress.

So, what can we do about this? It helps to first recognize that our stressors typically aren’t life-threatening and won’t result in a life-or-death situation. Yes, dealing with a cranky boss is stressful, but it certainly isn’t the same as running away from a bear. Let’s talk through some tips on how to manage your stress without grabbing that donut.

1. Physical Activity

Exercise is a great way to relieve your stress and prevent overindulging in sweets. In general, people who exercise regularly choose healthier foods whenever coping with stress than those who do not. This doesn’t necessarily mean that they never indulge in sugary foods when stressed, it just means their overall diet contains higher amounts of fruits and vegetables when compared to individuals who do not exercise. People who exercise also secrete less cortisol when stressed. It can be helpful to start small with your exercise habits. Activities like walking or yoga can be a great place to start. Exercise in any form can help distract you from indulging in sugar-sweetened foods and also provide an alternative way to release dopamine.

2. Mindfulness

Instead of grabbing a candy bar whenever you’re stressed, turn your focus to an alternative behavior that will enhance your health and mental well-being. A great alternative behavior is practicing mindfulness. This can be practiced in many ways, but some of my favorites are breathwork, stretching, meditation, and yoga. Mindfulness practices help to keep your mind occupied and distracted from stress. You’ll be happy to hear that mindfulness techniques can also provide your brain with a dopamine rush—so it really is the perfect swap to make.

3. Sleep

Sleep is important for so many aspects of our overall health and it certainly can help whenever you’re stressed. Sleep allows our bodies to become more energized. Whenever we lose sleep or become sleep deprived, it can negatively impact our lives and result in poor eating habits. Making it a priority to get at least seven hours of sleep each night is key. Using blue light glasses when looking at your phone and other electronic devices can also help you sleep better at night. It is important to note that sugar can be disruptive to sleep, so the dietary changes you make will also positively impact your sleep at night.

4. Relationships

It can certainly be the easy option to turn to sugar whenever you’re stressed, but what about turning to a person instead? If you’re feeling stressed, try calling a friend or family member to cope instead of turning to chocolate. I hate to be the bearer of bad news, but that chocolate bar isn’t going to provide you with the advice or support you need whenever you’re stressed. Talking with someone you love can help to ease your stress and also provide support for whatever you’re going through.

Cutting out sugar and fighting sugar dependence is challenging, but prioritizing healthy habits can help manage stress levels and prevent overindulgence. Making small changes will have a large impact over time on your journey of reducing both your stress and sugar intake. For more information on managing the stress that comes with cutting out sugar, check out my new book, Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction.