Gaelen
04-08-2006, 08:08 AM
Yesterday I posted an excerpt from an article that explored emotional eating, and I thought some of the rest of the article might also be helpful. I didn't excerpt the dietary advice... ;)
I know I use meditation and deep breathing to help me manage stressful situations; has anyone else had success building the positive habit of self-control by using tools like exercise and relaxation techniques to manage stressful situations?
(excerpted from Overstressed? No Need to Overeat! by Lisa Drayer, MA, RD)
From the moment the buzzing alarm clock jolts us out of a sound sleep, most of us whiz through the day under stressful conditions. Finally, after everyone else has gone to bed, curling up on the couch with a pint of ice cream seems to be the best way to unwind.
Yet even when we know in our minds that "comfort foods" won't solve our problems, many of us still find ourselves overeating when we're under stress. There are reasons for this—and ways you can resist the urge to binge.
Responding to Stress
Why does feeling stressed cause us to overeat? For one, eating is an effective way to temporarily forget about our problems. When we focus on food, we escape from our problems, at least for a little while. We've probably learned from past situations that food enables us to do this. And so eating distracts us during times of stress, and it feels good. Think about it—how many times have you run out of the office to grab some candy when you're having trouble tackling a problem at work, or meeting a deadline?
There are physiological explanations as to why we feel calmer when we eat. As blood flows from the brain to the stomach for digestion, we start to feel at ease, and ultimately relaxed. When we gorge ourselves with food, we escape in a somewhat "unconscious" way. Binging on very large amounts of carbohydrates produces a "sugar high," which can result in a "numb" feeling, taking us away from what we really feel.
In addition, the release of cortisol from the adrenal glands into the bloodstream during stressful times causes levels of serotonin, a hormone responsible for relaxed and content feelings, to decrease. Theories based on animal studies suggest that decreased levels of serotonin causes increased cravings for carbohydrate-rich foods, and once carbohydrate-rich foods are consumed, feelings of relaxation and contentedness resume.
<snip>
Longer-term Solutions
The best way to decrease the urge to binge on high-calorie foods when experiencing stressful feelings is to get at the root of the problem: that is, get at the root of what's eating you.
Figure out what is causing the stress, and address the problem immediately. For example, if you are stressed about your job, find ways to cope with the problem. This can mean talking with friends and family, or speaking with a mental health professional. Talking about a stressful situation helps us to feel calm and connected to others, which can help to relieve feelings of frustration and confusion.
Another feeling that causes stress and subsequent overeating is the feeling of helplessness, and lack of control. A good way to approach this feeling is to focus on the things that you do have control over, and can make a difference in. For example, try volunteering at a local hospital, or delivering meals to the elderly. Certainly avoiding excess calories and exercising regularly are examples of things we have control over—and things that we should focus on.
Other Suggestions for Dealing With Stress Over the Long-Term
<snip>
Exercise!
Research shows that exercise can help to reduce stress. It can help us to "vent" negative emotions, and it helps to boost our endorphins, or "feel-good" hormones, ultimately improving our mood. Exercise also decreases our appetite, helping us to consume fewer calories. Try to engage in a regular exercise routine, even if that just means going for a 10-minute walk every day. Finding exercise buddies can be a great way to connect with others and do your body good at the same time.
Incorporate relaxation techniques as part of your daily routine.
Yoga, meditation, or even deep breathing can help to take the edge off. Visualizing a peaceful place can be a soothing way to "escape" from reality, for just a few needed seconds.
When stress leads you to overeat, the temporary relief you experience is usually followed by guilt and regret...which can lead to more stress, and more stress eating. Learning to cope with stress constructively is an essential step towards a healthy body and a healthy mind.
I know I use meditation and deep breathing to help me manage stressful situations; has anyone else had success building the positive habit of self-control by using tools like exercise and relaxation techniques to manage stressful situations?
(excerpted from Overstressed? No Need to Overeat! by Lisa Drayer, MA, RD)
From the moment the buzzing alarm clock jolts us out of a sound sleep, most of us whiz through the day under stressful conditions. Finally, after everyone else has gone to bed, curling up on the couch with a pint of ice cream seems to be the best way to unwind.
Yet even when we know in our minds that "comfort foods" won't solve our problems, many of us still find ourselves overeating when we're under stress. There are reasons for this—and ways you can resist the urge to binge.
Responding to Stress
Why does feeling stressed cause us to overeat? For one, eating is an effective way to temporarily forget about our problems. When we focus on food, we escape from our problems, at least for a little while. We've probably learned from past situations that food enables us to do this. And so eating distracts us during times of stress, and it feels good. Think about it—how many times have you run out of the office to grab some candy when you're having trouble tackling a problem at work, or meeting a deadline?
There are physiological explanations as to why we feel calmer when we eat. As blood flows from the brain to the stomach for digestion, we start to feel at ease, and ultimately relaxed. When we gorge ourselves with food, we escape in a somewhat "unconscious" way. Binging on very large amounts of carbohydrates produces a "sugar high," which can result in a "numb" feeling, taking us away from what we really feel.
In addition, the release of cortisol from the adrenal glands into the bloodstream during stressful times causes levels of serotonin, a hormone responsible for relaxed and content feelings, to decrease. Theories based on animal studies suggest that decreased levels of serotonin causes increased cravings for carbohydrate-rich foods, and once carbohydrate-rich foods are consumed, feelings of relaxation and contentedness resume.
<snip>
Longer-term Solutions
The best way to decrease the urge to binge on high-calorie foods when experiencing stressful feelings is to get at the root of the problem: that is, get at the root of what's eating you.
Figure out what is causing the stress, and address the problem immediately. For example, if you are stressed about your job, find ways to cope with the problem. This can mean talking with friends and family, or speaking with a mental health professional. Talking about a stressful situation helps us to feel calm and connected to others, which can help to relieve feelings of frustration and confusion.
Another feeling that causes stress and subsequent overeating is the feeling of helplessness, and lack of control. A good way to approach this feeling is to focus on the things that you do have control over, and can make a difference in. For example, try volunteering at a local hospital, or delivering meals to the elderly. Certainly avoiding excess calories and exercising regularly are examples of things we have control over—and things that we should focus on.
Other Suggestions for Dealing With Stress Over the Long-Term
<snip>
Exercise!
Research shows that exercise can help to reduce stress. It can help us to "vent" negative emotions, and it helps to boost our endorphins, or "feel-good" hormones, ultimately improving our mood. Exercise also decreases our appetite, helping us to consume fewer calories. Try to engage in a regular exercise routine, even if that just means going for a 10-minute walk every day. Finding exercise buddies can be a great way to connect with others and do your body good at the same time.
Incorporate relaxation techniques as part of your daily routine.
Yoga, meditation, or even deep breathing can help to take the edge off. Visualizing a peaceful place can be a soothing way to "escape" from reality, for just a few needed seconds.
When stress leads you to overeat, the temporary relief you experience is usually followed by guilt and regret...which can lead to more stress, and more stress eating. Learning to cope with stress constructively is an essential step towards a healthy body and a healthy mind.