[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fTwQPsu8HZW1Qq2V-fwRlDhduLxW-env-namVtpE_Npo":37,"$fG83XVlVjQuInJS-j5XWstV9R3SXRNkQXIozVkHCIF-k":134},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":132},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":14,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":96,"author":100,"img":131},355,"How to Deinfluence Yourself and Stop Buying Things You Don’t Need","2025-08-07T19:15:42.866Z","2025-08-07T19:22:31.362Z","2025-08-07T19:22:31.358Z","\u003Cp>If I want to be completely frank with myself, I have always wanted to work and earn money so that I could buy whatever I wanted without having to panic at the end of the month, looking at my bank statement. And I love buying new things, for me, my home, even my family and friends. It’s a little bliss every time I open a package or watch my loved ones opening a gift. For so long, that was my driving force. Work hard, earn more, buy the cute dress, the fancy gadget, the perfect home decor. But somewhere along the way, I started to feel... weighed down. Not just by the stuff itself, but by the constant cycle of wanting more, buying more, and then feeling the fleeting happiness fade, only to be replaced by the urge for the \u003Cem>next\u003C\u002Fem> thing.\u003C\u002Fp>\n\u003Cp>In addition, things got worse with the rise of social media and \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fenough-with-those-influencers\">social media influencers\u003C\u002Fa> who stormed my feed and kept showing me new finds and cool products. So, I had to buy everything; the Stanley cup, the magnificent leggings for my \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fpilates-flexibility\">Pilates workouts\u003C\u002Fa>, the new face mist for my \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fmistakes-acne-prone-skin\">acne-prone skin\u003C\u002Fa>, and the list goes on.\u003C\u002Fp>\n\u003Cp>Does that resonate with you? If it does, then welcome! Let's grab a warm drink, maybe curl up on the sofa, and have a little chat about something I've been working on: learning how to "deinfluence" myself. It sounds a bit counterintuitive in our always-online world, doesn't it? But trust me, it's been a game-changer for finding a little more peace and a lot more room in my budget (and my closet!).\u003C\u002Fp>\n\u003Ch2>The Psychology Behind It: Why We Buy\u003C\u002Fh2>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002FDeinfluence_Yourself_Guide_98b65243b5.webp\" alt=\"Deinfluence Yourself Guide.webp\">\u003C\u002Fp>\n\u003Cp>It’s easy to blame social media, but the truth is, a lot of our purchasing habits are rooted in something deeper. We often buy things to fill a void. Maybe we feel lonely, so we buy new clothes to feel more appealing. Maybe we’re stressed, so we order a bunch of new stuff to get that little rush of a package arriving. Sometimes, we're seeking to fit in, to project an image of success, or to feel like we're "keeping up" with everyone else.\u003C\u002Fp>\n\u003Cp>The deinfluencing journey starts when you pause and ask yourself what emotion you're really chasing. Is it happiness? Security? A sense of belonging? Once you identify the underlying feeling, you can find healthier, more sustainable ways to fulfill that need that don't involve your credit card. You can connect with a friend, go for a walk, or spend an hour on a creative project. It’s about replacing the temporary high of a purchase with the lasting satisfaction of a meaningful action. And how to do it? The following realistic ways helped me deinfluence myself and start being more considerate of my \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-identify-your-bad-spending-habits\">spending habits\u003C\u002Fa>.\u003C\u002Fp>\n\u003Ch3>1. Unplug from the Noise\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDeinfluence_Yourself_Guide_cfc2ffac37.webp\" alt=\"woman influencer \">\u003C\u002Fp>\n\u003Cp>Think about your social media feed for a sec. How many perfectly curated lives are you scrolling through every day? How many "must-have" items are being dangled in front of you? It's not their fault, of course. But all that constant exposure can make you feel like your perfectly lovely life is somehow... lacking.\u003C\u002Fp>\n\u003Cp>So, the first step for me was a little digital declutter. It wasn't drastic, no deleting apps cold turkey (baby steps, right?). Instead, I started being really intentional about who I was following. Anyone who consistently made me feel that pang of "I need that!" got the unfollow or mute button. Instead, I started seeking out accounts that inspired me in different ways –people sharing their hobbies, their creative projects, their cozy homes, without the constant promotion. It's amazing how much lighter your mental load feels when you're not constantly bombarded with the next big thing.\u003C\u002Fp>\n\u003Cp>And honestly? Those little digital detoxes are pure bliss. Even just putting my phone on airplane mode for an hour or two in the evening feels like a mini-vacation for my brain.\u003C\u002Fp>\n\u003Ch3>2. Take a Beat Before You Buy\u003C\u002Fh3>\n\u003Cp>Remember that thrill of seeing something you just \u003Cem>have\u003C\u002Fem> to have? Our brains are wired for that little dopamine hit. But what if we just... paused? That's where my "waitlist" (which is literally just a note on my phone) comes in. When I see something tempting, I add it to the list, and then I make myself wait at least a week, sometimes a month. You'd be surprised how often that initial "OMG I NEED THIS NOW" feeling completely evaporates.\u003C\u002Fp>\n\u003Cp>Then comes the gentle interrogation. Do I \u003Cem>really\u003C\u002Fem> need this? Or do I just want it because it's trendy? Do I have something similar lurking in the back of my closet? Will this actually make my life better, or will it just end up gathering dust? Asking myself these questions, like talking to a thoughtful friend, has saved me from so many impulse buys.\u003C\u002Fp>\n\u003Cp>And you know what else? I've started "shopping my own closet" more. It sounds a bit cliché, but it's actually kind of fun! I've rediscovered clothes I forgot I had and found new ways to style old favorites. It feels so much more resourceful (and wallet-friendly!) than constantly buying new things.\u003C\u002Fp>\n\u003Ch3>3. Rethink Your Calendar and Your Cash\u003C\u002Fh3>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDeinfluence_Yourself_Guide_0615146bbc.webp\" alt=\"Deinfluence Yourself Guide.webp\">\u003C\u002Fp>\n\u003Cp>FOMO, or the "fear of missing out," is a beast. It's that nagging feeling that everyone else is out there having the time of their lives, and you're stuck at home. Of course, spending time with people you care about is a priceless part of a happy life. But so is the peace of mind that comes with being in control of your money. And sometimes, those two things can feel like they're at odds.\u003C\u002Fp>\n\u003Cp>Lately, I’ve been trying to get a little pickier about what I say "yes" to. With all the invites to weekly happy hours, \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Feurope-on-a-budget-5-affordable-european-destinations\">weekend trips\u003C\u002Fa>, and just-for-fun classes, it's easy to get swept up in a packed social schedule that also drains your bank account. I've started asking myself a simple question: "How is this adding genuine value to my life?"\u003C\u002Fp>\n\u003Cp>If that weekly volleyball league your friends are begging you to join costs $100 a month and makes your stomach churn just thinking about the expense, it's okay to say no. Prioritizing your financial health is not selfish; it’s one of the most powerful forms of self-care there is. The same goes for those everyday purchases. That new beauty serum everyone is raving about on their "Get Ready With Me" videos might look enticing, but when you stop and ask yourself what it's truly worth to \u003Cem>you\u003C\u002Fem>, you might find that it's not worth the $40 at all. \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Floud-budgeting-trend\">Loud budgeting\u003C\u002Fa> can help you as it has helped me as well.\u003C\u002Fp>\n\u003Cp>This approach isn't about living a boring life. It's about shifting your mindset from "Can I afford this?" to "Is this truly worth my time and my money?" You are the boss of your calendar and your wallet. Saying no to an invitation—or a purchase—is one of the most powerful ways to take control and make room for what truly matters.\u003C\u002Fp>\n\u003Ch3>4. Finding Joy Beyond the Mall\u003C\u002Fh3>\n\u003Cp>This has been the biggest shift for me. I realized that the fleeting happiness I got from a new purchase wasn't really filling me up. So, I started focusing on things that actually do – spending time with loved ones, getting lost in a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsummer-books\">good book\u003C\u002Fa>, going for walks in nature, even just making a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Fcategories\u002Ffood\">really delicious meal\u003C\u002Fa>.\u003C\u002Fp>\n\u003Cp>Finding a \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhobby-and-personality\">hobby\u003C\u002Fa> (or rediscovering an old one) has been huge too. For me, it's been getting back into cooking. When I'm focused on executing a recipe, the urge to consume just kind of fades away. It's like I'm filling that empty space with something meaningful instead of something material, which is a treat not only for me but for my loved ones as well.\u003C\u002Fp>\n\u003Cp>The most important thing is to change your mindset about this whole "deinfluencing" thing. If you think of it as deprivation, it can be challenging. If you approach it as being more intentional, more mindful, and ultimately, more content with what you have, it is going to be liberating. Deinfluencing yourself is finding your own style and your own priorities, rather than chasing after the ever-shifting trends.\u003C\u002Fp>\n\u003Cp>There are definitely days when I still get tempted. But the more I practice these little habits, the easier it gets to tune out the noise and tune into what truly brings me joy. And honestly, that feeling of freedom – the freedom from constant wanting – is way more satisfying than any shopping spree ever could be.\u003C\u002Fp>\n","how-to-deinfluence-yourself","deinfluencing​, deinfluence​, how to deinfluence yourself, how to stop bying things we don't need, deinfluencer trend​","Discover effective strategies and techniques to deinfluence yourself with this comprehensive guide. Take control of your thoughts and actions to achieve personal growth and success without emptying your bank account.",{"id":50,"name":51,"alternativeText":52,"caption":53,"width":54,"height":55,"formats":56,"hash":91,"ext":58,"mime":61,"size":92,"url":93,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":95,"updatedAt":95},1330,"Deinfluence Yourself Guide.webp",null,"Deinfluence Yourself Guide",1600,900,{"large":57,"small":67,"medium":75,"thumbnail":83},{"ext":58,"url":59,"hash":60,"mime":61,"name":62,"path":52,"size":63,"width":64,"height":65,"sizeInBytes":66},".webp","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Deinfluence_Yourself_Guide_d298c98316.webp","large_Deinfluence_Yourself_Guide_d298c98316","image\u002Fwebp","large_Deinfluence Yourself Guide.webp",50.97,1000,562,50966,{"ext":58,"url":68,"hash":69,"mime":61,"name":70,"path":52,"size":71,"width":72,"height":73,"sizeInBytes":74},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Deinfluence_Yourself_Guide_d298c98316.webp","small_Deinfluence_Yourself_Guide_d298c98316","small_Deinfluence Yourself Guide.webp",21.07,500,281,21074,{"ext":58,"url":76,"hash":77,"mime":61,"name":78,"path":52,"size":79,"width":80,"height":81,"sizeInBytes":82},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Deinfluence_Yourself_Guide_d298c98316.webp","medium_Deinfluence_Yourself_Guide_d298c98316","medium_Deinfluence Yourself Guide.webp",34.6,750,422,34598,{"ext":58,"url":84,"hash":85,"mime":61,"name":86,"path":52,"size":87,"width":88,"height":89,"sizeInBytes":90},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Deinfluence_Yourself_Guide_d298c98316.webp","thumbnail_Deinfluence_Yourself_Guide_d298c98316","thumbnail_Deinfluence Yourself Guide.webp",8.21,245,138,8206,"Deinfluence_Yourself_Guide_d298c98316",109.36,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDeinfluence_Yourself_Guide_d298c98316.webp","aws-s3","2025-08-07T19:20:37.017Z",{"id":6,"name":7,"slug":8,"createdAt":97,"updatedAt":98,"publishedAt":99},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z","2024-06-26T07:27:59.419Z",{"id":6,"name":101,"slug":102,"instagram":103,"facebook":104,"bio":105,"createdAt":106,"updatedAt":107,"publishedAt":108,"linkedIn":109,"avatar":110,"avatarImg":130},"Dimitra","dimitra","https:\u002F\u002Fwww.instagram.com\u002Fdimdimi\u002F","https:\u002F\u002Fwww.facebook.com\u002Fdimitra.lioliou.9","She worked in corporate, then embraced the freelancer dream and built two businesses. In the meantime, she learned five foreign languages, picked up a Master's in Digital Marketing, and somehow ended up deep in the world of AI Risk Strategy — because understanding people was always the strategy anyway.\nNow she spends her time between Greece and the US, meeting with clients, writing about whatever life brings, and helping businesses figure out what AI gets wrong before it costs them.\nJust a suggestion: don't ask her about languages. She will never stop talking.","2020-12-24T18:56:38.909Z","2026-02-19T19:46:02.745Z","2020-12-24T18:56:43.888Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fdimitra-lioliou\u002F",{"id":111,"name":112,"alternativeText":113,"caption":114,"width":115,"height":115,"formats":116,"hash":126,"ext":118,"mime":121,"size":127,"url":128,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":129,"updatedAt":129},1244,"Dimitra Lioliou.png","dimitra lioliou profile pic","dimitra lioliou the working gal",250,{"thumbnail":117},{"ext":118,"url":119,"hash":120,"mime":121,"name":122,"path":52,"size":123,"width":124,"height":124,"sizeInBytes":125},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Dimitra_Lioliou_4c495e8044.png","thumbnail_Dimitra_Lioliou_4c495e8044","image\u002Fpng","thumbnail_Dimitra Lioliou.png",47.83,156,47833,"Dimitra_Lioliou_4c495e8044",34.56,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDimitra_Lioliou_4c495e8044.png","2025-04-09T22:06:21.464Z","https:\u002F\u002Fmedia.workingal.com\u002FDimitra_Lioliou_4c495e8044.png","https:\u002F\u002Fmedia.workingal.com\u002FDeinfluence_Yourself_Guide_d298c98316.webp",{"pagination":133},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":135,"meta":479},[136,211,279,356,426],{"id":137,"title":138,"createdAt":139,"updatedAt":140,"publishedAt":141,"content":142,"slug":143,"coffees":14,"seo_title":138,"keywords":144,"seo_desc":145,"featuredImage":146,"category":181,"author":184,"img":210},354,"Tips to Avoid Emotional Eating and Improve Your Relationship with Food","2025-08-07T18:34:28.588Z","2025-08-07T18:40:09.338Z","2025-08-07T18:40:09.334Z","Have you ever found yourself desperately searching for something to eat, even though you aren't sure if you're actually hungry? Perhaps a feeling of stress, sadness, anxiety, or loneliness is driving you to food as a way to cope with what you're feeling?\n\nThis urge is known as emotional eating, and it refers to the tendency to consume food as a response to emotions rather than to biological hunger. It’s a habit many of us fall into, but it can be a difficult cycle to break. The most important part of the equation is to understand the difference between biological and emotional hunger.\n\nBiological hunger is your body's natural need for fuel to function properly. It comes on gradually, can be satisfied with a variety of foods, and doesn’t usually lead to a feeling of shame or guilt afterward. Think of a rumble in your stomach, a slight dip in energy, and the general feeling that you need to eat a meal.\n\nIn contrast, emotional hunger appears suddenly and feels urgent, even if you’ve just finished a meal. It often triggers an intense [craving for specific foods](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fyes-you-can-deal-with-sugar-craving)—what we lovingly call \"comfort foods,\" like sweets, fast food, chips, or other highly processed items. It's that sudden urge for a pint of ice cream after a bad day at work, or the need for a greasy pizza after an argument with a friend.\n\nWhile eating these foods creates a temporary feeling of relief and pleasure, it often leads to a vicious cycle. Every emotion, [especially negative ones](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-control-your-negative-emotions), triggers the need to eat, which in turn leads to overindulgence and, ultimately, feelings of guilt and regret. As you can imagine, this pattern has both physical and psychological consequences, ranging from the development of unhealthy eating habits and weight gain to [mood swings](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F16-ways-to-boost-your-mood-instantly) and other health problems.\n\n## The Connection Between Food and Feelings\n\n![woman doing emotional eating](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_stop_emotional_eating_6a8dae0401.webp)\n\nThe link between what we eat and how we feel is deep and intertwined. Scientific studies have shown that our psychology influences our eating habits, and in turn, our diet can shape our emotional state.\n\n- [Serotonin](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fserotonin-diet): This neurotransmitter helps regulate mood, and low levels have been linked to depression. Serotonin is produced by our bodies using tryptophan, an amino acid found in foods like eggs, nuts, meat, dark chocolate, and dairy products. That’s a big reason why a bad mood might make you crave a piece of chocolate.\n- [Dopamine](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdopamine-menu-can-this-method-help-you-feel-better): Produced in the brain's hypothalamus, dopamine plays a critical role in the brain's \"reward system,\" reinforcing the desire to repeat pleasurable experiences. It's the chemical associated with satisfaction and enjoyment. The production of dopamine is enhanced by probiotics and tyrosine, which is found in dairy products, dark chocolate, and almonds.\n- Carbohydrates and Emotions: When we feel sad or disappointed, we often crave foods rich in carbohydrates, such as sweets, pasta, or baked goods. These foods cause a temporary spike in serotonin levels, giving us a fleeting sense of happiness and pleasure.\n- Nutritional Deficiencies: A lack of B vitamins or [vitamin D](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthe-nutritionist-answers-how-to-get-vitamin-d-in-fall) can lead to mood swings, feelings of melancholy, and in severe cases, even depression. This is a common issue, and it's why a [balanced diet](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fcan-we-maintain-a-balanced-diet-when-not-working-in-an-office) is so important for mental well-being.\n- Hydration: Water plays a crucial role in our mood and energy levels. Dehydration can lead to mental fatigue and feelings of weakness. It's also a sneaky culprit; often, our brains mistake thirst for hunger, making us reach for food when all we really need is a [glass of water](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwater-is-a-beauty-elixir).\n\n## Why We Fall Into Emotional Eating\n\nThere are many psychological, social, and environmental factors that contribute to emotional eating. Let's look at some of the most common ones.\n\n### Stress and Anxiety\n\nStress is one of the leading causes of emotional eating. When we're stressed, our bodies release [cortisol](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-is-cortisol-detox-and-how-to-do-it), a hormone that increases appetite and the desire for high-calorie foods rich in sugar or saturated fats. Eating these foods can provide temporary relief, but it doesn't solve the actual cause of the stress. According to the American Psychological Association, [nearly 40% of U.S. adults say they've eaten or overeaten](https:\u002F\u002Fwww.apa.org\u002Fnews\u002Fpress\u002Freleases\u002Fstress\u002F2013\u002Feating) in the past month due to stress, with many of them turning to unhealthy foods.\n\n### Boredom or Loneliness\n\nWe often turn to food when we feel bored, lonely, or disengaged. Eating serves as a substitute, providing momentary pleasure without addressing the root cause of these feelings. Over time, this emotional dependence on food can lead to unhealthy eating habits and weight gain.\n\n### Childhood Habits\n\nThe seeds of emotional eating are often planted in childhood. For example, if parents use food as a reward, punishment, or comfort, children are likely to connect food with emotions rather than biological hunger. If a child receives sweets as a reward for good behavior or to calm down from sadness, they may develop a lifelong habit of using food to cope with similar feelings later in life.\n\n### Routine and Habit\n\nEmotional eating can become a routine tied to specific situations. For example, eating in front of the TV, indulging in a specific treat on Friday nights, or [overeating during holidays](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-to-do-when-people-press-your-to-overeat-during-the-holiday-gatherings) like Thanksgiving or Christmas can become a deeply ingrained habit. These traditions can often become an excuse to overconsume without being mindful of our body's true needs.\n\n### Hormonal Changes\n\n[Hormonal fluctuations](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F6-hormonal-changes-that-affect-you-during-fall), such as those during the menstrual cycle, pregnancy, or menopause, can contribute to emotional eating. Changes in hormone levels can affect our mood and increase our cravings for \"comfort foods.\"\n\n### Lack of Emotional Awareness\n\n![emotional eating sweets and candies](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_stop_emotional_eating_aeed2120fc.webp)\n\nSome people find it difficult to recognize or express their emotions, so they turn to food as a coping mechanism. Instead of directly addressing feelings like anxiety, sadness, or tension, they suppress them by eating. This is a common defense mechanism that provides a temporary escape but ultimately prevents them from developing healthier emotional regulation skills.\n\n## How to Manage Emotional Eating\n\nThe first and most important step in managing emotional eating is recognizing that you're eating not because you’re hungry, but because an emotion is triggering that need.\n\n### Keep a Food and Feelings Journal\n\nJournaling is good in many ways, and using a simple journal to track what you eat and how you were feeling at the time can help you identify the patterns and triggers behind your emotional eating. This practice can reveal which emotions—be it stress, anger, or boredom—are most likely to lead you to the fridge.\n\n### Practice Mindful Eating\n\n![sweets for emotional eating snacks](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_stop_emotional_eating_8b2662e4af.webp)\n\nMindful eating can help you reconnect with your body’s true hunger signals. Pay attention to the flavors, textures, and aromas of your food. Eat slowly and without distractions like TV or your phone. This helps you recognize when you're full and can prevent you from overeating.\n\n### Find Healthy Ways to Cope with Stress\n\nSince stress is a major trigger, it’s vital to adopt healthy [stress management practices](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstress-management-these-5-techniques). Instead of reaching for a snack, try going for a walk, listening to music, practicing meditation, doing [some exercise](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Four-new-workout-obsession-calisthenics), or even calling a friend. These activities can help you release tension and manage emotional fluctuations in a constructive way.\n\n### Don't Deprive Yourself\n\nA strict, restrictive diet can often backfire and lead to emotional eating episodes. Instead, aim for a balanced diet that includes all your favorite foods in moderation. When you feel a craving, allow yourself to enjoy a [small portion without guilt](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthese-are-the-snacks-that-won-t-ruin-your-diet).\n\nManaging emotional hunger is not a simple process, and depending on the severity of the symptoms, coping may require a multidisciplinary approach. In these cases, collaborating with a registered dietitian and a therapist can provide you with the tools and support you need to build a healthier relationship with both food and your emotions.","how-to-avoid-emotional-eating","how to stop emotional eating​, emotional eating, how do you stop emotional eating​, what is emotional eating​, what is emotional eating and how to stop","Learn effective strategies from a registered dietitian to prevent emotional eating and establish healthier habits around food. Discover how to manage stress and emotions without resorting to food for comfort.",{"id":147,"name":148,"alternativeText":149,"caption":150,"width":54,"height":55,"formats":151,"hash":176,"ext":58,"mime":61,"size":177,"url":178,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":179,"updatedAt":180},1326,"how to stop emotional eating.webp","woman on a couch sad and emotional eating","how to stop emotional eating",{"large":152,"small":158,"medium":164,"thumbnail":170},{"ext":58,"url":153,"hash":154,"mime":61,"name":155,"path":52,"size":156,"width":64,"height":65,"sizeInBytes":157},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_how_to_stop_emotional_eating_25aec3732c.webp","large_how_to_stop_emotional_eating_25aec3732c","large_how to stop emotional eating.webp",42.92,42922,{"ext":58,"url":159,"hash":160,"mime":61,"name":161,"path":52,"size":162,"width":72,"height":73,"sizeInBytes":163},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_how_to_stop_emotional_eating_25aec3732c.webp","small_how_to_stop_emotional_eating_25aec3732c","small_how to stop emotional eating.webp",13.3,13302,{"ext":58,"url":165,"hash":166,"mime":61,"name":167,"path":52,"size":168,"width":80,"height":81,"sizeInBytes":169},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_how_to_stop_emotional_eating_25aec3732c.webp","medium_how_to_stop_emotional_eating_25aec3732c","medium_how to stop emotional eating.webp",26.25,26252,{"ext":58,"url":171,"hash":172,"mime":61,"name":173,"path":52,"size":174,"width":88,"height":89,"sizeInBytes":175},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_how_to_stop_emotional_eating_25aec3732c.webp","thumbnail_how_to_stop_emotional_eating_25aec3732c","thumbnail_how to stop emotional eating.webp",4.64,4644,"how_to_stop_emotional_eating_25aec3732c",116.99,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_stop_emotional_eating_25aec3732c.webp","2025-08-07T18:38:20.863Z","2025-08-07T18:38:41.803Z",{"id":14,"name":15,"slug":16,"createdAt":182,"updatedAt":183,"publishedAt":99},"2020-12-24T19:16:00.904Z","2025-02-19T20:04:41.159Z",{"id":10,"name":185,"slug":186,"instagram":187,"facebook":52,"bio":188,"createdAt":189,"updatedAt":190,"publishedAt":191,"linkedIn":192,"avatar":193},"Evelina","evelina","https:\u002F\u002Finstagram.com\u002Fevelina_vl?utm_source=qr&igshid=NGExMmI2YTkyZg%3D%3D","The cool kid of the office! Everyone wants to be friends with Evelina since she is a combination of sweetness, coolness, and calmness. She is very dedicated to her profession, and she is always willing to help, from giving a nutrition tip to... participating in a TikTok video! She is also a patient listener and a very talented editor!\n","2023-08-11T12:29:50.319Z","2023-08-11T12:33:13.815Z","2023-08-11T12:29:57.690Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fevgenia-eleni-vlachogianni-a78246234",{"id":194,"name":195,"alternativeText":196,"caption":196,"width":115,"height":115,"formats":197,"hash":205,"ext":199,"mime":202,"size":206,"url":207,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":208,"updatedAt":209},174,"evelina-working-gal.jpg","",{"thumbnail":198},{"ext":199,"url":200,"hash":201,"mime":202,"name":203,"path":52,"size":204,"width":124,"height":124},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_evelina_working_gal_ca402d27d4.jpg","thumbnail_evelina_working_gal_ca402d27d4","image\u002Fjpeg","thumbnail_evelina-working-gal.jpg",3.84,"evelina_working_gal_ca402d27d4",8.43,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fevelina_working_gal_ca402d27d4.jpg","2023-08-11T12:25:54.964Z","2023-08-11T12:25:54.973Z","https:\u002F\u002Fmedia.workingal.com\u002Fhow_to_stop_emotional_eating_25aec3732c.webp",{"id":212,"title":213,"createdAt":214,"updatedAt":215,"publishedAt":216,"content":217,"slug":218,"coffees":26,"seo_title":213,"keywords":219,"seo_desc":220,"featuredImage":221,"category":256,"author":257,"img":278},353,"Back To Work After Vacation? 5 Steps to a Smooth Return","2025-08-06T18:10:32.100Z","2025-08-06T18:16:54.980Z","2025-08-06T18:16:54.977Z","You can't pour from an empty cup, and you can't be your best at work if you're feeling burnt out. So you booked that flight, packed that bag, and soaked up every glorious minute of your time off. But now the dream is over, the laundry is piled high, and the dread of that first day back is setting in.\n\nThat feeling is more common than you think. Anxiety about going back to work after vacation is a real and valid emotion, often leading to what's known as the \"post-vacation blues.\" According to a [survey conducted by MyBioSource](https:\u002F\u002Fwww.mybiosource.com\u002Flearn\u002Fpost-time-off-burnout-in-america-insights-from-a-nationwide-survey\u002F), a notable 42% of employed Americans expressed dread at the prospect of returning to work after taking time off. While the exact numbers vary, a large percentage of working professionals feel a sense of dread or sadness when thinking about returning to their jobs. In fact, a study by [Monster.com reported](http:\u002F\u002Fmonster.com) that over two-thirds of U.S. employees experience some level of stress or coming back to work after vacation.\n\nThis feeling and unpleasant mood isn’t just about these beach days being over; it’s about the abrupt shift from a state of relaxation and freedom to the structured, high-demand environment of the workplace. The good news? You don't have to let the back-to-work dread ruin the memory of your trip. We've got a five-step plan to help you make your return as smooth as possible, transforming that going back to work after vacation sigh into a confident stride.\n\n### Step 1: The Soft Landing: Ease Your Way Back\n\nOne of the biggest mistakes you can make is to return from your trip late Sunday night and dive straight into work Monday morning. This gives you zero time to decompress, unpack, and mentally prepare for the week ahead. The best strategy is to plan for a soft landing.\n\nIf possible, schedule your return for a day or two before you're due back at the office. This time acts as a buffer which you can use to unpack, do a load of laundry, grocery shop, [meal prep for the week ahead](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-tips-for-meal-prep), and just get your home life back in order. This way, when Monday rolls around, you won't be scrambling. Your out-of-office reply is your best friend here. Instead of setting it to switch off the moment you return, program it to expire a few hours or even a full day after you're back. This gives you a precious window of time to triage your inbox and get your bearings without new emails piling up.\n\nThis approach acknowledges that your mind needs time to shift gears from \"vacation mode\" to \"work mode.\" Think of it like an airplane descending slowly instead of a sudden, jarring crash-landing.\n\nThis strategy also [helps combat PTO guilt](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fpto-vacation-guilt), that nagging feeling that you should be working even when you're on vacation. By giving yourself this buffer, you're honoring the fact that you earned this time off and that a proper transition is necessary to be productive in the long run.\n\n### Step 2: The Email Triage: Don't Let Your Inbox Win\n\nThe dread of that overflowing inbox is a major source of anxiety about going back to work after vacation. Instead of opening your email and letting panic set in, you need a plan of attack.\n\n![back to work after vacation.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fback_to_work_after_vacation_9dee02829b.webp)\n\nFirst, don’t dive in headfirst. Take a deep breath and start with a quick scan. Create three folders: \"Urgent,\" \"To Do,\" and \"Archive.\" Now, do a swift first pass. Most emails from marketing lists, newsletters, and minor updates can be archived or deleted immediately. The goal here is to reduce the sheer volume.\n\nNext, focus on the \"Urgent\" folder. These are the emails that require your immediate attention. Handle them quickly, or if they require more time, schedule a block of time later in the day to tackle them.\n\nFinally, move to the \"To Do\" folder. These are the emails that can wait. The key here is not to feel pressured to respond to every single one on your first day. Set a realistic goal, like tackling 10-15 of these throughout the day, and schedule them into your calendar just like any other task.\n\nIt’s also helpful to remember that your colleagues and clients know you've been away. They don't expect you to have all the answers the moment you get back. Be kind to yourself and give yourself the grace to catch up gradually. This approach is not only more effective but also drastically reduces the stress of coming back to work after vacation.\n\n### Step 3: Mindset Matters: Keep the Vacation Vibe Alive\n\nThe transition from a relaxed, carefree state to a stressful work environment is a shock to the system. The key to mitigating this is to consciously bring some of that vacation mindset back with you.\n\nThink about what made your vacation so enjoyable. Was it the leisurely morning coffee? The long walks? [The digital detox](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdigital-detox)? Find ways to incorporate these small, joyful rituals into your daily routine. Maybe you start your workday with a cup of your favorite vacation brew, or you make a point to go for a [15-minute walk](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F9-ways-to-walk-a-bit-more-every-day) during your lunch break. These small acts of self-care can make a world of difference.\n\nThis is also a great time to practice some humor back to work after vacation. Share a funny story from your trip with a colleague, or indulge in a few back to work after vacation memes. Laughter is a powerful stress reliever and can help you reconnect with your work environment in a positive way.\n\nA [recent survey found](https:\u002F\u002Fhbr.org\u002F2023\u002F07\u002Fhow-taking-a-vacation-improves-your-well-being) that employees who take their full vacation days report better mental health and job satisfaction. By holding on to the positive feelings from your trip, you're not just warding off the blues—you're reinforcing the importance of taking that time off in the first place.\n\n### Step 4: Communicate Your Boundaries: Set Expectations\n\nYour first day back isn't a race to prove how much you missed work. It's a day to set the stage for a successful and balanced week. This means [communicating your boundaries](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-and-preserve-boundaries) clearly and politely.\n\n![back to work after vacation.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fback_to_work_after_vacation_3881ca5553.webp)\n\nLet your team know that you're back and you're catching up. A simple message in your team chat or a quick email can go a long way. For example: \"Hi everyone, I'm back from vacation and slowly getting caught up. I'll be focused on addressing urgent tasks today and will respond to other requests as soon as I can. Thanks for your patience!\" This sets a realistic expectation and prevents anyone from thinking you're ignoring them.\n\nBy doing this, you're teaching people how to interact with you after a break. You're showing them that your time off was valuable and that you need a moment to re-integrate. This also helps reduce PTO guilt by reinforcing the idea that breaks are productive and necessary, not a weakness.\n\nThe conversation around going back to work after vacation is changing. It’s no longer about a silent, hero-like return to a pile of work. It’s about being human, being honest, and [being a leader](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthe-most-effective-leadership-books-you-will-ever-read) who understands the importance of work-life balance.\n\n### Step 5: Look Forward: Plan Your Next Adventure\n\nNothing cures the post-vacation blues quite like having something new to look forward to. Even if your next big trip is months away, [start a new list of destinations](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-destinations-for-a-quick-getaway-on-the-west-coast), a new board on Pinterest, or a new budget tracker. The simple act of planning can reignite that spark of excitement.\n\nYou don't need another epic two-week getaway. Your next adventure could be a local weekend trip, a visit to a new neighborhood cafe, or even just a fun event you've been meaning to attend. The goal is to sprinkle your calendar with things that bring you joy.\n\nThese five little steps are exactly what you want to not just survive your back to work after vacation meme-worthy return, but you’re thriving. You’re acknowledging your needs, respecting your boundaries, and ensuring that the hard-earned time you took to recharge pays off long after the trip is over. Now go ahead, tackle that inbox—you've got this.","back-to-work-after-vacation","back to work after vacation, going back to work after vacation​, back to work after vacation meme​,anxiety going back to work after vacation​, ","Feel dread about returning to work? Beat the post-vacation blues with our 5-step guide to a smooth transition and stress-free return to the office.",{"id":222,"name":223,"alternativeText":224,"caption":225,"width":54,"height":55,"formats":226,"hash":251,"ext":58,"mime":61,"size":252,"url":253,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":254,"updatedAt":255},1322,"back to work after vacation.webp","woman in a desk back to work after her vacation","back to work after vacation",{"large":227,"small":233,"medium":239,"thumbnail":245},{"ext":58,"url":228,"hash":229,"mime":61,"name":230,"path":52,"size":231,"width":64,"height":65,"sizeInBytes":232},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_back_to_work_after_vacation_9d66170aaf.webp","large_back_to_work_after_vacation_9d66170aaf","large_back to work after vacation.webp",26.36,26360,{"ext":58,"url":234,"hash":235,"mime":61,"name":236,"path":52,"size":237,"width":72,"height":73,"sizeInBytes":238},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_back_to_work_after_vacation_9d66170aaf.webp","small_back_to_work_after_vacation_9d66170aaf","small_back to work after vacation.webp",12.09,12092,{"ext":58,"url":240,"hash":241,"mime":61,"name":242,"path":52,"size":243,"width":80,"height":81,"sizeInBytes":244},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_back_to_work_after_vacation_9d66170aaf.webp","medium_back_to_work_after_vacation_9d66170aaf","medium_back to work after vacation.webp",18.88,18876,{"ext":58,"url":246,"hash":247,"mime":61,"name":248,"path":52,"size":249,"width":88,"height":89,"sizeInBytes":250},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_back_to_work_after_vacation_9d66170aaf.webp","thumbnail_back_to_work_after_vacation_9d66170aaf","thumbnail_back to work after vacation.webp",5.22,5220,"back_to_work_after_vacation_9d66170aaf",47.89,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fback_to_work_after_vacation_9d66170aaf.webp","2025-08-06T18:15:04.519Z","2025-08-06T18:15:25.857Z",{"id":6,"name":7,"slug":8,"createdAt":97,"updatedAt":98,"publishedAt":99},{"id":18,"name":258,"slug":259,"instagram":52,"facebook":52,"bio":260,"createdAt":261,"updatedAt":262,"publishedAt":263,"linkedIn":52,"avatar":264},"Mariana","mariana","Mariana is our amazing psychologist. She is generally shy, but she has the answers to all questions. She is calm but can be pretty sarcastic if she wants to! She is working with women who are struggling in their jobs. She also loves knitting. She helps our Working Gal Team with her valuable insights and tips for a balanced work life.","2023-11-12T05:43:27.688Z","2023-11-12T05:47:04.640Z","2023-11-12T05:47:04.619Z",{"id":265,"name":266,"alternativeText":196,"caption":196,"width":115,"height":115,"formats":267,"hash":273,"ext":58,"mime":61,"size":274,"url":275,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":276,"updatedAt":277},248,"1.webp",{"thumbnail":268},{"ext":58,"url":269,"hash":270,"mime":61,"name":271,"path":52,"size":272,"width":124,"height":124},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_1_ead45d4a4f.webp","thumbnail_1_ead45d4a4f","thumbnail_1.webp",4.51,"1_ead45d4a4f",8.67,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002F1_ead45d4a4f.webp","2023-11-12T05:43:16.157Z","2023-11-12T05:43:16.165Z","https:\u002F\u002Fmedia.workingal.com\u002Fback_to_work_after_vacation_9d66170aaf.webp",{"id":280,"title":281,"createdAt":282,"updatedAt":283,"publishedAt":284,"content":285,"slug":286,"coffees":26,"seo_title":281,"keywords":287,"seo_desc":288,"featuredImage":289,"category":327,"author":331,"img":355},352,"Greek Cuisine: Oven-baked Greek Burgers and Potatoes","2025-08-05T19:54:34.665Z","2025-08-05T20:14:21.986Z","2025-08-05T20:14:21.984Z","As a Greek, I am lucky to have been exposed in some very delicious, healthy and hearty meals which I have incorporated in my [meal planning and prepping](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-tips-for-meal-prep). \n\nThe Mediterranean and especially the [Greek cuisine](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-1-mouthwatering-greek-recipes-to-incorporate-in-your-meal-prep) is full of delicious recipes that are made with simple ingredients and are ideal for a balanced lifestyle. And one of the most amazingly easy and delicious recipes is the Greek style burgers with potatoes, oven baked in a lemon-herby gravy that make them just perfect. \n\nAdd some Greek salad and the most delicious, nutritious and summerish meal is ready. Check the recipe and enjoy!\n\n### Ingredients\n\n#### For the potatoes\n- 3.3 lbs potatoes\n- 1 heaping tablespoon(s) mustard\n- 4.7 tablespoon(s) olive oil\n- 1 teaspoon(s) dried oregano\n- 1 garlic clove\n- lemon juice, from 2 lemons\n- lemon zest, from 2 lemons\n- 0.63 cups (5.3 oz) water\n- salt\n- pepper\n#### For the burger patties\n- 1.1 lbs ground beef\n- 1.1 lbs ground pork\n- 1 onion\n- 1 clove(s) of garlic\n- 5.4 tablespoon(s) olive oil\n- 1 egg, medium\n- 1.25 cups bread crumbs\n- ½ bunch parsley, finely chopped\n- 3 tablespoon(s) mint, fresh, finely chopped\n- 1 teaspoon(s) oregano, dried\n- 0.41 cups strained yogurt\n- salt\n- pepper\n\n### Let's Start Cooking\n\n![oven baked greek burgers with potatoes](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Foven_baked_greek_burgers_with_potatoes_8cc04406e6.webp)\n\n29. Preheat your oven to 350°F (180°C) and set it to convection.\n30. Peel the potatoes, cut them into wedges, and transfer them to a 12x16 inch baking pan (a standard half sheet pan).\n31. In a bowl, combine the mustard, olive oil, oregano, lemon juice, and lemon zest. Crush the garlic clove with the side of a knife, add it to the bowl, and whisk everything together. Season with salt and pepper, and whisk one more time.\n32. Pour the marinade over the potatoes and mix them well with a spoon to coat them evenly.\n33. Pour the water around the edges of the pan, then cover the pan tightly with aluminum foil.\n34. Place the pan in the oven and bake the potatoes for 45-50 minutes. (You will add the burger patties on top of the potatoes after the first 50 minutes of baking, so start preparing the burgers about 20 minutes into the potatoes’ baking time.)\n\n#### Preparing the Burgers\n36. Place a frying pan over medium heat. Finely chop the onion and garlic, and set them aside. Add about 2 tablespoons of olive oil to the pan, then add the chopped onion and garlic. Sauté them for 5-10 minutes until they are tender and a nice golden color. Remove the pan from the heat and set it aside to cool for 5-10 minutes.\n37. In a large bowl, combine the 1.1 lbs of ground beef, 1.1 lbs of ground pork, the egg, 1.25 cups of breadcrumbs, finely chopped parsley, mint, oregano, the sautéed onion and garlic, the remaining 5.4 tablespoons of olive oil, 0.41 cups of strained yogurt, salt, and pepper.\n38. Mix the ingredients thoroughly with your hands. Shape the mixture into 8 patties and set them aside.\n\n#### Final Steps\n42. Once the 45-50 minutes of baking for the potatoes is complete, carefully remove the pan from the oven, take off the aluminum foil, and mix the potatoes.\n43. Place the burger patties on top of the potatoes, then return the pan to the oven. Increase the oven’s temperature to 370°F (190°C) and continue to bake for another 45-50 minutes.\n44. Remove the pan from the oven and serve immediately with lemon slices, a sprinkle of pepper, and some fresh mint.\n","greek-burgers-and-potatoes","greek burgers​, greek oven-baked burgers, greek burgers recipe​, greek burgers and potatoes recipe","Savor Greek oven-baked burgers and potatoes! Get the recipe for this delicious and traditional meal, featuring homemade patties and flavorful lemon potatoes.",{"id":290,"name":291,"alternativeText":292,"caption":292,"width":293,"height":294,"formats":295,"hash":323,"ext":58,"mime":61,"size":324,"url":325,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":326,"updatedAt":326},1319,"oven baked greek burgers with potatoes.webp","oven baked greek burgers with potatoes",1320,880,{"large":296,"small":303,"medium":310,"thumbnail":316},{"ext":58,"url":297,"hash":298,"mime":61,"name":299,"path":52,"size":300,"width":64,"height":301,"sizeInBytes":302},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_oven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp","large_oven_baked_greek_burgers_with_potatoes_dabc0e19b0","large_oven baked greek burgers with potatoes.webp",106.15,667,106152,{"ext":58,"url":304,"hash":305,"mime":61,"name":306,"path":52,"size":307,"width":72,"height":308,"sizeInBytes":309},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_oven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp","small_oven_baked_greek_burgers_with_potatoes_dabc0e19b0","small_oven baked greek burgers with potatoes.webp",37.63,333,37634,{"ext":58,"url":311,"hash":312,"mime":61,"name":313,"path":52,"size":314,"width":80,"height":72,"sizeInBytes":315},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_oven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp","medium_oven_baked_greek_burgers_with_potatoes_dabc0e19b0","medium_oven baked greek burgers with potatoes.webp",71.13,71126,{"ext":58,"url":317,"hash":318,"mime":61,"name":319,"path":52,"size":320,"width":321,"height":124,"sizeInBytes":322},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_oven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp","thumbnail_oven_baked_greek_burgers_with_potatoes_dabc0e19b0","thumbnail_oven baked greek burgers with potatoes.webp",10.58,234,10576,"oven_baked_greek_burgers_with_potatoes_dabc0e19b0",177.76,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Foven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp","2025-08-05T20:13:31.615Z",{"id":30,"name":31,"slug":32,"createdAt":328,"updatedAt":329,"publishedAt":330},"2024-10-01T02:28:53.114Z","2026-04-15T18:14:01.461Z","2024-10-01T02:29:00.529Z",{"id":26,"name":332,"slug":333,"instagram":334,"facebook":335,"bio":336,"createdAt":337,"updatedAt":338,"publishedAt":339,"linkedIn":340,"avatar":341},"Tonia","tonia","https:\u002F\u002Fwww.instagram.com\u002Fliolioutonia\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftonia.lioliou","If you could find one person combining physical strength and mental ability it would have her name. Tonia is also a teacher, but she has serious experience in all kinds of jobs. She can do whatever you ask her. She is also a big fan of remote work -and she is not afraid to admit it. This is why she loves writing about it.","2020-12-24T18:57:03.277Z","2022-03-04T12:40:41.173Z","2020-12-24T18:57:04.381Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Ftonia-lioliou-078949202\u002F",{"id":26,"name":342,"alternativeText":343,"caption":343,"width":115,"height":115,"formats":344,"hash":350,"ext":118,"mime":121,"size":351,"url":352,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":353,"updatedAt":354},"the working gal author.png","the working gal author",{"thumbnail":345},{"ext":118,"url":346,"hash":347,"mime":121,"name":348,"path":52,"size":349,"width":124,"height":124},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_tonia_614def26ea.png","thumbnail_tonia_614def26ea","thumbnail_tonia.png",52.63,"tonia_614def26ea",111.31,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ftonia_614def26ea.png","2020-12-24T18:57:01.136Z","2025-02-22T08:34:14.859Z","https:\u002F\u002Fmedia.workingal.com\u002Foven_baked_greek_burgers_with_potatoes_dabc0e19b0.webp",{"id":357,"title":358,"createdAt":359,"updatedAt":360,"publishedAt":361,"content":362,"slug":363,"coffees":26,"seo_title":358,"keywords":364,"seo_desc":365,"featuredImage":366,"category":401,"author":402,"img":425},351,"What Is Loud Budgeting and How to Do It Right","2025-08-05T19:44:28.082Z","2025-08-05T19:50:48.166Z","2025-08-05T19:50:48.163Z","While working and networking, I see countless comments from women trying to navigate the tricky world of [personal finance](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ffinancial-self-sabotage-why-you-fail-to-manage-your-finances) and find a way to [save on a tight budget](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftight-budget-savings). We all know the feeling: the pit in your stomach when a friend suggests a pricey weekend getaway you can't afford, or the quiet dread of another \"Can you split the bill?\" moment at a high-end restaurant. For years, the unwritten rule has been to smile, nod, and make up some excuse—a vague \"I'm busy\" or \"I have other plans,\" trying to avoid being [a victim of the lifestyle creep](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fyou-re-not-richer-you-re-just-spending-more). We've been taught to keep our financial cards close to our chest.\n\nBut lately, a new trend has been making some serious noise, and it’s a total game-changer. It’s called loud budgeting, and it’s taking over social media feeds everywhere, especially on TikTok. This isn't just another fleeting hashtag or an evolution of the [no buy challenge](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fis-no-buy-challenge-the-solution-to-saving-money); it's a refreshing, empowering approach to money that's giving women permission to be honest, unapologetic, and in control.\n\nSo, what exactly is loud budgeting, and how can you make it work for you?\n\n![woman holding money she saved from loud bugdeting](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Floud_budgeting_trend_bce09a67c8.webp)\n\n## The Meaning of Loud Budgeting\n\nThe core idea is simple: be open and honest about your [financial boundaries and goals](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-smart-financial-goals) with the people in your life. It’s a direct response to the pressure to “keep up with the Joneses” (or, in our case, the Jennifers on Instagram). Instead of offering a lame excuse for declining an invitation, you state your financial limitations with confidence.\n\nFor example, instead of saying, \"Oh, I'm just so swamped this weekend and can't make it to brunch,\" you might say, \"That sounds amazing, but it's not in my budget right now because I'm saving up to pay off my credit card debt.\"\n\nThe \"loud\" part isn't about bragging or oversharing every detail of your bank account. It’s about being transparent enough to remove the shame and stigma often associated with [saying \"no.\"](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F50-ways-to-say-no-politely) This shift in mindset is incredibly powerful. It normalizes conversations about money, which have long been considered taboo, and helps you prioritize your own financial well-being without feeling like you're missing out. By being vocal about your goals, you might even inspire others to do the same, creating a supportive network of friends all working toward a more secure future.\n\n## How to Do Loud Budgeting Right: It Starts with a Solid Plan\n\nYou can’t be loud about your budget if you don’t have one! Before you can confidently communicate your financial boundaries to others, you have to know them yourself. Think of it as your secret superpower. Here’s a breakdown of how to build a budget that works for you:\n\n### 1\\. Create a Realistic Budget That Fits Your Life\n\nThere are a number of tried-and-true budgeting trends, and the key is to pick one that you'll actually stick with.\n\n- **The 50\u002F30\u002F20 Rule:** This is a fantastic starting point. You allocate 50% of your take-home pay to your \"needs\" (rent, groceries, transportation), 30% to your \"wants\" (dining out, shopping, hobbies), and 20% to savings and debt repayment. It's a simple framework that provides flexibility while keeping you on track.\n- **Zero-Based Budgeting:** If you love a challenge and want total control, this is for you. You assign every single dollar of your income a job, so your income minus all of your expenses equals zero. This method makes you incredibly intentional with every dollar you spend.\n- **The Cash Envelope System:** For those of us who struggle with overspending, this hands-on approach is a game-changer. You pull out cash for your [variable expenses](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F10-ways-to-save-money-on-home-expenses) (like groceries or entertainment) and put them into separate envelopes. Once an envelope is empty, you're done spending in that category until the next cycle. It's a physical way to see your money leaving your hands, which can be a powerful deterrent to impulse buys.\n\nNo matter which method you choose, take a month or two to track your spending. I did this myself last year and was shocked to see how much I was spending on daily coffee runs. Once you have a clear picture of your habits, it’s much easier to create a budget that feels achievable.\n\n### 2\\. Define Your Financial Goals (Your \"Why\")\n\nThe true power of loud budgeting comes from having a clear \"why.\" Why are you saying no to that pricey girls' trip to Tulum? Is it because you're saving for a down payment on a condo, paying off your student loans, or building up a six-month emergency fund? When you have a specific, motivating goal, it's so much easier to stay on track.\n\nMake your goals S.M.A.R.T. (Specific, Measurable, Attainable, Relevant, and Time-bound). Instead of a vague \"I want to save more money,\" try something like, \"I want to save $15,000 for a down payment on a house within the next two years.\" This gives your loud budgeting efforts purpose and makes it easier to explain to others.\n\n### 3\\. Communicate with Confidence\n\nThis is where the \"loud\" part comes in. When an opportunity arises that doesn't fit your budget, you'll need to communicate your position clearly and kindly. Remember, you don't owe anyone a detailed explanation.\n\nYou don't need to over-explain your entire financial situation. A simple, \"That sounds fun, but I'm not able to swing it right now,\" is enough. If you offer an alternative, this shows you still value the person and want to spend time with them. Instead of a fancy dinner, suggest a potluck [movie night](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthese-are-the-movies-you-need-to-watch-if-you-re-a-wine-lover) at your place or a walk in the park with a picnic lunch. This shows your \"no\" isn't about them; it's about your financial priorities.\n\nThe goal is to set a boundary, not to make others feel guilty. Frame your statements in a positive light by focusing on your goals. For example, \"I can't make it to that concert, but I'd love to catch up soon. I'm really focused on building my emergency fund right now, and it's exciting to see it grow!\"\n\n## The Long-Term Impact of Loud Budgeting\n\n![woman waiting in a chair while loud budgeting to save money](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Floud_budgeting_trend_e792e04dbf.webp)\n\nLoud budgeting isn't just a fleeting trend from TikTok; it's a powerful tool for long-term financial freedom. By being loud about your budget, you can reduce financial stress. This means that by setting clear boundaries, you eliminate the anxiety that comes with trying to keep up with a lifestyle you can't afford.\n\nLoud budgeting can also help you [build stronger relationships](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-maintain-friendships-when-busy). True friends will respect your financial goals. By being open, you might find that others in your circle are secretly struggling with the same issues and appreciate you for starting the conversation. Also, when you're consistently mindful of your spending and held accountable by your social circle, you'll be amazed at how quickly you can reach your financial milestones.\n\nIn a capitalistic world that often celebrates spending (which is good from time to time!), loud budgeting is a bold and much-needed reminder that there is power in saving, and even more power in being honest about it. It’s a trend that's not only good for your wallet but also for your peace of mind. So go ahead, get loud, and start budgeting your way to a more secure and fulfilling future.","loud-budgeting-trend","loud budgeting,  loud budgeting trend, loud budgeting tiktok,  loud budgeting meaning,  loud budgeting meaning","Discover the loud budgeting trend! Learn what it means to be open about your finances, how to create a budget, and get personal examples to help you succeed.",{"id":367,"name":368,"alternativeText":369,"caption":370,"width":54,"height":55,"formats":371,"hash":396,"ext":58,"mime":61,"size":397,"url":398,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":399,"updatedAt":400},1317,"loud budgeting trend.webp","woman doing loud budgeting to save money","loud budgeting trend",{"large":372,"small":378,"medium":384,"thumbnail":390},{"ext":58,"url":373,"hash":374,"mime":61,"name":375,"path":52,"size":376,"width":64,"height":65,"sizeInBytes":377},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_loud_budgeting_trend_72ef68c910.webp","large_loud_budgeting_trend_72ef68c910","large_loud budgeting trend.webp",26.86,26858,{"ext":58,"url":379,"hash":380,"mime":61,"name":381,"path":52,"size":382,"width":72,"height":73,"sizeInBytes":383},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_loud_budgeting_trend_72ef68c910.webp","small_loud_budgeting_trend_72ef68c910","small_loud budgeting trend.webp",10.99,10988,{"ext":58,"url":385,"hash":386,"mime":61,"name":387,"path":52,"size":388,"width":80,"height":81,"sizeInBytes":389},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_loud_budgeting_trend_72ef68c910.webp","medium_loud_budgeting_trend_72ef68c910","medium_loud budgeting trend.webp",18.65,18646,{"ext":58,"url":391,"hash":392,"mime":61,"name":393,"path":52,"size":394,"width":88,"height":89,"sizeInBytes":395},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_loud_budgeting_trend_72ef68c910.webp","thumbnail_loud_budgeting_trend_72ef68c910","thumbnail_loud budgeting trend.webp",4.33,4332,"loud_budgeting_trend_72ef68c910",54.92,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Floud_budgeting_trend_72ef68c910.webp","2025-08-05T19:49:01.659Z","2025-08-05T19:49:24.561Z",{"id":6,"name":7,"slug":8,"createdAt":97,"updatedAt":98,"publishedAt":99},{"id":403,"name":404,"slug":405,"instagram":52,"facebook":52,"bio":406,"createdAt":407,"updatedAt":408,"publishedAt":409,"linkedIn":52,"avatar":410},15,"Chiara ","chiara","Food, drinks and pop art are her gigs. If it’s trending, visually arresting, or tastes like summer in Italy, she’s already covering it. From late-night gallery openings to the secret menus you need to know about, Chiara captures the lifestyle that most people only double-tap on.","2024-12-28T22:26:21.133Z","2026-04-12T04:00:49.868Z","2024-12-28T22:27:14.626Z",{"id":411,"name":412,"alternativeText":413,"caption":413,"width":115,"height":115,"formats":414,"hash":421,"ext":199,"mime":202,"size":422,"url":423,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":424,"updatedAt":424},794,"Chiara.jpg","chiara the working gal",{"thumbnail":415},{"ext":199,"url":416,"hash":417,"mime":202,"name":418,"path":52,"size":419,"width":124,"height":124,"sizeInBytes":420},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Chiara_53656a0cf9.jpg","thumbnail_Chiara_53656a0cf9","thumbnail_Chiara.jpg",8.38,8379,"Chiara_53656a0cf9",17.95,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FChiara_53656a0cf9.jpg","2024-12-28T22:25:34.900Z","https:\u002F\u002Fmedia.workingal.com\u002Floud_budgeting_trend_72ef68c910.webp",{"id":427,"title":428,"createdAt":429,"updatedAt":430,"publishedAt":431,"content":432,"slug":433,"coffees":14,"seo_title":434,"keywords":435,"seo_desc":436,"featuredImage":437,"category":471,"author":474,"img":478},350,"Messy Home, Clear Mind? What Your Clutter Might Be Telling You","2025-07-25T20:23:16.617Z","2025-07-25T20:28:55.274Z","2025-07-25T20:28:55.272Z","Most of us have a spot in our home that's a bit (or a lot!) more \"lived-in\" than we'd like to admit. Maybe it's that chair buried under a mountain of clothes, a counter overflowing with mail, or a pantry that looks like a war zone. You walk by it, sigh, and promise yourself you'll tackle it... tomorrow. But what if those piles and overflowing drawers are doing more than just annoying you? What if they're actually sending you a message about how you're feeling inside?\n\nIt turns out, there's a fascinating connection between our physical surroundings and our inner peace. Your messy home might be more than just a matter of finding the time to tidy up; it could be a subtle clue from your subconscious.\n\n### The Invisible Weight: How a Messy Home Affects Your Psychological Health\n\nEvery single item in your home, especially when it's out of place, subtly demands a tiny bit of your attention. When clutter is everywhere, those tiny demands multiply. This can lead to something psychologists call \"cognitive overload.\" Your brain is constantly working to process all that visual information, even if you're not consciously realizing it. This background \"noise\" can make it harder to focus, to genuinely relax, and even to think clearly.\n\n![messy home and psychology](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmessy_home_and_psychology_59ca165582.webp)\n\nStudies have actually shown that a cluttered environment can increase your [stress](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstress-management-these-5-techniques) hormones, like [cortisol](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-is-cortisol-detox-and-how-to-do-it). Imagine coming home after a long, busy day, hoping to kick back and unwind, only to be met by disarray. Instead of feeling like a peaceful haven, your home starts to feel like just another source of stress. This constant, low-level stress can quietly contribute to feelings of anxiety, irritability, and plain old exhaustion. Essentially, a messy home can quietly but powerfully chip away at your psychological health.\n\n### More Than Just \"Stuff\": Messy Home Psychology in Action\n\nSo, what's really going on with this messy home psychology? It's often a bit of a loop: external clutter can create internal chaos, and internal states can show up as external clutter.\n\n- **Decision Fatigue:** When you're always making little decisions about where to put something or what to do with an item, you get what's called [decision fatigue](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdecision-fatigue). This can make you put off even bigger tasks. Those piles grow because you're simply too mentally drained to decide what to do with them.\n- **Overwhelm and Avoidance:** For some, a messy home becomes a stand-in for feeling overwhelmed in other areas of life. It can feel easier to avoid dealing with the physical mess than to face deeper issues that might be contributing to that overwhelmed feeling. The mess becomes a reflection of unspoken worries or needs.\n- **Feeling Out of Control:** In a world that often feels pretty unpredictable, having a sense of [control](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fkill-your-inner-control-freak) over our immediate surroundings can be incredibly empowering. When our homes feel out of control, it can amplify feelings of helplessness in other parts of our lives.\n- [**Perfectionism**](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fperfectionism-at-work-how-to-manage-it-and-increase-your-productivity) **vs.** [**Procrastination**](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-not-procrastinate-like-a-pro)**:** This is a tricky one! Sometimes, wanting everything to be perfect can actually lead to a messy home. We might put off tidying because we feel we can't do it \"perfectly,\" which just makes the mess bigger and the procrastination worse.\n- **Emotional Clinginess:** Our homes are filled with memories and things that hold a great deal of significance for us. Sometimes, we hold onto things out of sentiment or a fear of letting go, even if those items are just adding to the clutter. This can be a sign of emotions we haven't quite processed or a reluctance to move forward.\n\n### From Clutter to Calm: The Psychological Effects of a Messy Home (and How to Reverse Them)\n\n![messy home and mental health](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmessy_home_and_psychology_3f14bebc8c.webp)\n\nThe really good news? The opposite is just as true! A tidy, organized space can have incredibly positive psychological effects. When you clear out clutter and get organized, you're not just tidying your physical space; you're also creating more mental breathing room.\n\n- **Less Stress and Anxiety:** A clear environment helps create a clear mind. When you have fewer visual distractions, your brain can relax, leading to lower stress and anxiety.\n- **Better** [**Focus**](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhite-noise-for-calm-and-focus) **and** [**Productivity**](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstrategic-productivity-how-to-work-smart-not-hard)**:** With less clutter to distract you, it's easier to concentrate on whatever you're doing, whether it's working, enjoying a [hobby](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhobby-and-personality), or just relaxing with a good book.\n- **Boosted Mood and Well-being:** There's a genuine feeling of accomplishment and calm that comes with an organized space. This can truly lift your spirits and contribute to a greater sense of overall happiness.\n- **A Stronger Sense of Control:** Taking charge of your environment can make you feel more empowered, and that feeling can ripple out into other areas of your life, giving you a greater sense of agency.\n- **Improved** [**Sleep**](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-reasons-why-good-sleep-is-important-for-your-physical-and-mental-health)**:** A calm and orderly bedroom can actually make a big difference in how well you sleep, since your mind won't be as stimulated by all the surrounding clutter.\n\n### Ready to Take a Small Step?\n\nIf any of this sounds familiar, don't feel overwhelmed! The goal isn't to suddenly become a minimalist guru, but to simply acknowledge the deep connection between your space and your mind. Start small. Pick one drawer, one shelf, or even just a small corner of a room. Focus on making a little progress, not on achieving perfection right away.\n\nRemember, your home should be your sanctuary. When it feels peaceful and organized, it provides a powerful foundation for your psychological health. So, take a deep breath, and know that every little bit of tidying you do is not just for your home, but for your amazing mind, too. You've totally got this!","messy-home-psychology","What Does Psychology Say About Messy Home?","messy home psychology, what does psychology say about messy home, messy home and mental health, mental health issues and messy home","Read what psychology has to do with a messy home. Is it true that if your home is messy, you are probably suffering from mental health issues or depression? 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