I Made A Menu With Nothing to Eat On It, and It's Changed My Life
Coping with food is natural and normal, but it can become problematic when we look to food to soothe emotions and problems that food cannot fix. It can help temporarily, and that's good- that's needed too- but it's important to have multiple tools in the toolbox for being able to regulate mood and emotion in addition to eating comfort food.
Enter: The Nourishment Menu!
A Nourishment Menu is a list of easy, actionable things you can do when you’re feeling glum and snacky. First and foremost, eating is never off the table. You’re an adult, you make whatever choices feel right. The Nourishment Menu is a tool to give you options, and to give you a moment to check in with yourself and see what’s up. Use what works, discard what doesn’t, and add your own!
22 Nourishment Menu Items
Take a walk in nature.
Take a bath or shower.
Listen to your favorite song from high school.
Watch a Loving Kindness video on YouTube.
Text your bestie a GIF or meme that’ll make them laugh.
Put on a hair, face, or foot mask.
Give/ Receive a massage from your partner.
Play with your pet.
Journal/ creative writing.
Garden.
Play an instrument.
Make a gratitude list.
Repeat an affirmation or mantra.
Say “Bubbles” in the angriest voice possible.
Drink a glass of water.
Watch a funny movie.
Give the thing that’s bothering you a ridiculous name.
Listen to a podcast you enjoy.
Read your favorite book or magazine.
Watch your favorite episode of a series.
Make a doodle.
"Noodle Caboodle" systematcially go from head to toe, tensing/scrunching one part of the body and then relaxing it to a cooked-noodle state.
Other Things to Consider
Take a break from the news and social media if it's causing you stress. Most devices allow you to put time limits on apps and even webpages.
Curate your social media to see accounts that make you feel good. Zero obligation to follow people who make you feel worse.
It's OK to seek professional help. Therapy is amazing!
Free support (note that these are not counselors, but they are someone to talk to and that matters): www.7cups.com , www.crisistextline.org , www.suicidepreventionlifeline.org (you do not have to have thoughts of suicide to use this, anyone in emotional distress may call or chat).