The world can often be overwhelming, leading many towards habits and items that bring them comfort. When feeling stressed, one may reach for their favorite foods in order to cope with their emotions. Although comfort food dishes may inspire feelings of nostalgia, some may unconsciously start abusing the dopamine that food provides.

Instead of relying on food to solve one’s problems, people should seek healthier, more sustainable ways to solve their problems. The National Institute of Mental Health states that healthy “ways to cope with stress include exercise, mindfulness, and seeking support from others.” By building these habits, people can develop mindful coping mechanisms that foster emotional well-being in the long term.

While exercise may feel intimidating to those who don’t fit the stereotypical athlete, moving one’s body is more approachable than anticipated. According to the Mayo Clinic, adults should strive to get at least 150 minutes of moderate aerobic exercise each week in order to take advantage of its healthy benefits. While walking, biking and swimming are some of the common types of movement, one can revel in more enjoyable activities like playing pickleball or hiking.

Additionally, daily exercise can be broken down into more friendly segments, allowing one to complete their fitness goals at times that work for them. While one may not be able to fit a 30 minute walk into their schedule, three 10 minute walks will also do the trick.

When done consistently, physical activity has been shown to pump up the production of endorphins. Specifically, exercise increases the production of beta-endorphin, a chemical in the brain that suppresses pain and creates feelings of happiness. Instead of indulging in habits that lead to temporary relief and long-term consequences, like over indulging in comfort foods, healthier rituals like daily exercise are better alternatives.

As busy lives consume daily schedules, many may not be able to fit exercise into their routine, but this does not mean that they are unable to efficiently manage their stress. The American Psychological Association reported that “mindfulness-based therapy was especially effective for reducing stress, anxiety, and depression.” Simple meditation videos readily found on platforms such as Youtube can effectively guide even beginners who are new to practicing mindfulness.

For those who want a more personalized approach, applications such as “Calm” are readily available on smartphones, giving users access to quick relaxation tracks that promote healthier alternatives to cope with stress. Paired with simple breath work, one will be able to unwind while steering away from negative habits, such as overeating.

While the last two solutions take consistent initiative and effort from an individual in order to be successful, surrounding oneself with those who are supportive can occur on a daily basis with minimal thought. According to the American Heart Association, “Connecting with family and close friends can be a helpful antidote to stress too. People who know you well will know what you’re going through, and they may be able to offer a helpful perspective if you want to discuss the stressful factors in your life.” By focusing on socializing with those who lift oneself up, the process of mitigating stress will become more manageable.

Not only will talking through emotions help alleviate anxiety, the sheer presence of those one cares about has been shown to decrease humans’ fight or flight emotions. The ability to eliminate those who are toxic out of an individual’s life and prioritize friends and family will allow one to cut out negative habits, such as over eating.

Ultimately, while comfort food can provide temporary relief, it should never be one’s primary coping mechanism. The key is simply mindfulness and understanding when food causes one enjoyment versus when it is used to suppress emotions. True emotional wellbeing is born through confronting problems head on, not distracting from them. Only then can comfort food be what it was intended for – a source of solace not a substitute for true growth.