stress relief

If you're an emotional eater, it's hard to not reach for the first decadent, sugary, or high-calorie treat to calm your nerves when tensions rise. Do that often enough, and it's no wonder why your skinny jeans are feeling more snug than usual. Here are ways to deal with stress without adding pounds to the scale.

• Find food-free ways to cope: Grabbing a candy bar or brownie is one way to handle a stressful situation, but it's not the only — let alone the healthiest — option. Try using a new approach. Call a friend, go on a walk, sip some hot tea, take a bath, or head to a yoga class.
• Take a step back: If you eat while in the thick of a stressful moment, then you can end up inhaling hundreds of calories without even realizing what you're doing. Take a break, breathe deeply, and get nerves under control, so when you do eat something, you're able to pay attention.
• Indulge wisely: Reach for these foods that fight stress, including dark chocolate and warm milk, or keep healthier indulgences on hand such as Greek yogurt sprinkled with a few almonds and chocolate chips. If you prefer a crunchy or savory snack, then go for homemade kale chips.

Keep reading for more tips on how to avoid weight gain when you're stressed.

Relaxation is key to stress management; it can change the way you react to problems that arise. While pounding the pavement might be your favorite form of stress management, taking a run during the middle of a workday isn't always a possibility. Here are five techniques to help you get through a potentially stressful day.

1. Before heading into the office: Whether you're gearing up for a presentation or starting a new project, a five-minute meditation session will help bring better focus to your day. Start by sitting in a comfortable position and close your eyes. You can do guided meditation via CD, app, or video, or simply guide yourself in silence. Keep the focus on your breath and when your mind wanders, bring it back to a singular affirmative thought.

2. At your desk: You don't need to sit with your legs crossed under your desk to do breathing techniques in the office; taking a few deep breaths at your desk can sometimes be just as effective. Choose a screensaver or relaxing video to focus your eyes on, then take a deep inhale. Hold that breath for five to 10 seconds before releasing it out; repeat this sequence three to four more times. This exercise allows you to stay present and move on from any issue that is causing anxiety.

3. During your lunch break: Journaling can be an effective outlet for stress. Go somewhere peaceful during your break, like a bench outside of your office. Even if you only have time to journal for 10 minutes, it can be enough to express your frustration and let go of any negative thoughts.

See how to get rid of work stress once you leave the office after the break!

Meditation may seem a little far out for your fit taste. However, if you're ready to improve your quality of healthy living, it's time to rethink this ancient tool. Study after study has shown a direct correlation between meditation and reduction of gray matter in the amygdala, a region connected to anxiety. Besides alleviating stress, daily meditation also promotes productivity, boosts your mood, and fosters self-control.

Sticking with a meditation practice — even just 10 minutes! — will help your body and mind reap all the benefits meditation has to offer. If you're not sure where to begin, consider checking out a guided meditation, where soothing sounds and a calming voice will move you through a meditation. Above all else, don't sweat the technique; instead, focus on your breath.

Are you getting serious about your health this year? If a trip to Mexico, a Vitamix, and a ton of new gear sweetens the deal, then enter our Get Fit For 2013 Giveaway for the chance to win. You'll receive quick healthy living tips — just like this one — delivered directly to your inbox.

If one of your New Year's resolutions is to not stress, the characteristically quiet weeks of January are a good time to start working on a few habits that will help you manage this when things become more hectic. Here are five habits to learn now so you can beat stress when it starts to creep up on you.

1. Streamline your morning: If you normally start the day behind, devote some time to learn how to make getting ready in the morning a quick and painless affair. Pack your work, lunch, and gym bags the night before so you're not frantically packing in the morning, and start training yourself to stop relying on the snooze button. And when you wake up, think of something positive — it helps to begin a busy day on the right foot. Read more tips on having a stress-free morning here.
2. Schedule tasks: If you're feeling overwhelmed when it comes to your to-do list, schedule them out on your calendar. That way you can group them in a way that makes sense, tackle a few during your lunch break, or postpone them until the weekend when you have more time. Seeing them scheduled throughout your week can make your tasks seem less daunting, which can help reduce stress.
3. Make time for fun: It can be hard to synch up with friends and family, especially when there's so much to do, but hanging out doesn't have to take up a lot of time. Schedule a lunch with a friend who works close by, or block some time on the weekend for a friend you haven't seen in awhile. Enjoying social time with friends and family reduces levels of the stress hormone cortisol to make you more productive overall.

Read on for the rest of the list.

The pace of your morning can have an enormous impact on the rest of the day. If 2013 will be the year of making your morning count, then each of these easy tips will help alleviate that dreaded a.m. struggle and allow you to rise and shine for real.

Stop the snooze: Hitting the snooze button over and over is only putting off an inevitable start. Those last 20 minutes won't help your quality of sleep but will instead take a toll on your morning. Rushing to throw yourself together, a skipped shower, or eating a subpar breakfast are simply not worth those extra few minutes in bed.

Take time to yourself: Whether it's a quick moment of silence, a calming cup of tea, or writing down your initial thoughts in a journal, take a little time to allow your body to get acclimated to the morning. Instead of feeling jolted to begin all your chores and obligations, just a few minutes of relaxing "me" time will help slow your speed.

Ready for two nighttime tips for a better morning? Keep reading.

Most people go to work an average of 40 hours a week, but their brains can stay in work mode 24/7. Distinguish between your work life and home life by unwinding during your "you" time. Here are some tips that often get overlooked because of the need to succeed or fear of falling behind at the office. Try some or all of them to de-stress during your off hours, and you might even have a better workweek.

• No-phone zone: It's hard to switch out of work mode when the phone is buzzing long after the office closed. Try to determine a certain time frame as an email-free zone, and don't go back to it until the morning. If you have a BlackBerry, turn it off. Anything urgent will come in the form of a phone call.
• Take a hike: Sometimes you get home late and don't have time to squeeze in a p.m. workout. Going for a walk can help clear your mind just the same, and you can use it as a bonding time with your roommate, pet, or significant other. If you live alone, use the extra living space for some easy ab work or meditation time. The activity will guide your focus away from work.
• Active relaxation: When you have a lot of stress or anxiety from your day at work, it can be difficult to sit still. Do something therapeutic like catching up on personal phone calls, cooking, or reading a book, which can all keep you moving into a more carefree situation. It also helps distract your mind by putting your thoughts elsewhere.
• Make time for yourself: Don't forget that important "me" time you have to reset in the evenings. Use the time to treat yourself to a luxurious bath; light candles and go all out with bubbles and some relaxing music to completely unwind after your long day.
• Release your tension: You don't need a personal masseuse or even a caring other half to get a massage. Use a foam roller or massage ball to rid your body of its tension. Feel all of your stress roll away as you do a good deed for yourself. By placing a roller behind the back of your neck, you can simply move right to left for instant gratification.

While holiday celebrations can offer time to relax and spend time with friends and family, the reality of preparing for visitors, gift swaps, and feasts can leave even the most organized among us stressed. Is the holiday season making you feel less than jolly? Read on for nine ways to de-stress this holiday.

1. Work up a sweat: Feeling anxious, stressed, or just downright cold? Don't forget to exercise. Raising your heartbeat and taking time to zone out with exercise helps relieve stress, anxiety, and tension that can be so prevalent around the holidays.
2. Wake up with the sun: Winter months may mean dark evenings, but they also mean a natural alarm clock in the mornings. Keep your curtains slightly open to let natural light seep into your room to wake you up; you can use the extra time to meditate in the morning or feel less frenzied as you get ready for your day.
3. Switch off electronics: Having trouble sleeping? It may be because your overworked mind could use a rest. Instead of hunching over your iPad or staring into the TV, unwind with a new relaxing routine before bed. Turn on some holiday tunes and break out the wrapping paper; you'll help your body and mind quiet down in time for sleep while working through your present-wrapping to-do list.
4. Take time for tea: It's one of the best ways to de-stress, so keep your teapot handy and stock up with herbal teas to beat Winter blues and help you take a break.

Keep reading for five more ways to de-stress this season.