Dear Health Coach,
Life is stressful! Do you know what I mean by stress?
My friend is a Zumba teacher who’s working hard to pass the physical fitness exams required to become a police officer. She’s incredibly dedicated and teaches Zumba classes every day, so you’d think she’d be in prime physical condition. But lately, stress eating has become a major roadblock for her. No matter how much she works out, her progress has stalled. She said she needs to run 1.5 miles in 15 minutes and 26 seconds, but she’s stuck at 16:30. Seeing her getting so frustrated, I’m worried it’s affecting her confidence.
I want to help her, but I don’t know how.
What advice do you have for someone in her situation? How can she manage stress without turning to food, and how can I support her without making her feel worse?
Thank you for any guidance you can offer.
Sincerely,
Miranda B.
Health coach:
Dear Miranda,
Thank you for reaching out—your friend is lucky to have someone who cares so much about her well-being! Stress eating is a common struggle, and even the most active individuals can fall into this cycle. The good news? There are ways to help her regain control and continue making progress toward her goal.
Here are a few simple but effective strategies to support your friend:
1. Prioritize Quality Sleep
When we’re sleep-deprived, cravings for sugary, high-carb comfort foods skyrocket. Encourage your friend to set a consistent bedtime and aim for 7-9 hours of quality sleep as much as she can. Sleep helps regulate cortisol (the stress hormone), making it easier to resist emotional eating.
2. Encourage Connection
No one should face stress alone. Being surrounded by supportive family and friends can make a huge difference. Encourage your friend to open about her struggles and lean on her support system. Sometimes, simply talking through stress with a trusted friend can reduce emotional eating urges.
3. Promote Relaxation with an Epsom Salt Bath
After long days of Zumba classes and exam prep, a warm Epsom salt bath can help her unwind. Epsom salt helps release lactic acid from the muscles, easing physical tension while also promoting mental relaxation. It’s a simple, soothing way to combat stress.
4. Plan a Fun Activity or Trip
Sometimes, stress comes from being in “grind mode” 24/7. Encourage your friend to schedule something fun to look forward to—whether it’s a weekend road trip, a hiking adventure, or a relaxing spa day. Enjoyable experiences release dopamine, which counteracts stress and reduces the impulse to stress eat.
5. Suggest a Massage
Stress is stored in the muscles, and massage therapy is scientifically proven to reduce tension. Consider surprising her with a post-Zumba class massage session or a spa day together. It’s a thoughtful way to show support while helping her release physical and emotional stress.
Take Action Together! Let the power of sisterhood shine!
It’s one thing to tell your friend to “take care of herself,” but it’s more meaningful to take action with her. The next time she finishes teaching a Zumba class, surprise her with a relaxing activity. Maybe it’s a post-class massage, a calming bath setup, or planning a mini weekend getaway together.
Stress eating can feel like an uphill battle, but no one has to fight it alone.
With a little love, support, and these simple strategies, your friend will be back on track and ready to crush that 1.5-mile run. Be the friend she needs, and together, you’ll both come out stronger.
Wishing you and your friend success and good health,
Your favorite health coach