Have you ever stopped before eating to ask yourself " I am really hungry?" Or do I feel stressed or anxious?
This is a toughie for women who tend
to eat to deal with stress. Food is comfort when stress takes hold, and the
urge to eat feels a lot like real hunger. When you wander into the kitchen or
place an order at a restaurant, ask yourself if you're truly hungry, or if
you're eating for other reasons.
If you are truly hungry, it will be
easier to eat healthy foods. If you're stressed, you may crave fatty and/or
sweet foods.
If you keep in mind that food will
NOT solve the stress problems (and may create more of them) in your life, and
learn other coping mechanisms for stress, you will be far better off.
Here are some effective strategies
to try:
Find
non-food soothers.
If you crave junk in stressful situations, find ways to
soothe yourself that don’t involve food. Keep a brief food and feelings
diary. Write down what you eat and when plus how you felt, in terms of the
specific stressful feeling such as pressure, anger, disappointment or
frustration. This will help you identify the exact type of stress or pressure
that leads you to overeat.
Look for new ways to reduce the
amount of stress in your life.
Find other ways to soothe stressful
feelings such as talking things out with a friend or partner, writing in a
journal, having a warm bath or doing a regular yoga or meditation class. What are
your specific stress reduction needs? Only you can answer this question. Your
stress management plan depends on your answer.
Add some play time.
For once in your adult life, make
having fun a priority! Many of superwomen forget just how relaxing a few hours
of fun or a good laugh can be. Taking time to relax and do something for yourself
is the best way to beat stress. So no matter how hectic your life gets, always
make time to do something you enjoy that distracts you from your everyday life
and endless duties. This time to unwind will help you gain perspective and make
you less likely to turn to food for comfort. So today I am writing out a
virtual prescription for you: “Play!”
Breathe.
Three to four deep mindful breaths
through your nose can slow your heart rate and calm the whole body down. Find
time throughout your day to create a mindful pause: stop and take three mindful
breathe, especially when you feel stressed.
Don't lose sleep…
…over your weight problems or your
stress. When you don't get enough rest, cortisol levels rise, making you feel
hungry and less satisfied with the food you do eat.
Get regular
exercise.
Studies show that just ten minutes of physical activity
daily – especially if it’s outside – can help reduce levels of cortisol in the
blood stream. Physical activity clears your mind and keeps your stress and
appetite under control. Next time you fancy a bag of crisps in a crisis, try a
quick walk. It might not solve the problem but it could help you cope.
Devote time to relaxation.
Because it works much like exercise
to produce brain chemicals that counter the effects of stress, find the
activities that make you feel relaxed and calm. There is no single relaxation technique that is the best for everyone. Try
them and then use the ones that you have found to be right for you. When
you have find the ones that work for you, stick with them - practice them even
when you are not stressed until you develop a habit. There are very few chances
that without a practice and without a habit you will be able to use them in stressful situation.
And don't overlook the relaxing
power of curling up on a sofa with a good book or magazine, or watching your favorite
movie on Netflix.
There many more strategies to stop
stress overeating although this all boils down to - if your
current lifestyle strategies are not leading toward your
wellness goals, lets
talk. Learn more about how I can help you here.
No comments:
Post a Comment