When craving food or alcohol because of a stressful situation, take a few minutes to relax, gather your thoughts, and reflect on your fitness goals.

Go for a walk

Walking provides a simple way to take a mental break, and the physical activity eases tension. While all exercise has benefits, an outdoor walk in a quiet setting will be the most effective for gathering your thoughts. Choose a route through a park or quiet neighborhood free of traffic noise and other distractions. Bring your focus to how good it feels to get moving and the peacefulness of your environment.

Repeat a word or phrase

While sitting quietly, think of a positive word or phrase. Close your eyes, breathe deeply, and repeat the positive affirmation in your head. Sitting quietly and reflecting on something positive can help ease stress in as little as five minutes.

Use guided meditation

If your thoughts tend to wander while meditating, listening to guiding words can be helpful. Guided meditations offer cues to help you refocus your thoughts and get the most from your meditation time. You can find guided meditations on YouTube, podcasts, smartphone apps, and community classes.

Muscle relaxation

Try a body scan to ease tension throughout your body. Start by tensing the muscles in your feet and then exhaling slowly as you relax the muscles. Repeat this process as you work your way up the muscle groups in your body.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.