Some stress causes us to eat too much and other stress makes us unable to eat at all
By Frederic Baker | April 14, 2008
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If people only ate when they were hungry, the diet industry would be devastated. The fact is, hunger is only part of why we eat. We also eat to distract ourselves, to relieve tension, and for comfort. Many of us eat more — or less — than is healthful because of stress.
Why You Can’t Eat
Stress and the digestive system are intimately connected. In the “fight or flight” response to stress, hormones tell the stomach to either shut down or speed up while the body responds to danger. That’s why you lose your appetite or get nauseous when you’re in a dangerous situation. High levels of stress can trigger a constant level of anxiety in which you literally can’t choke food down.
Why You Eat Too Much
On the other hand, the milder anxiety of less intense stress may trigger excess eating for distraction, comfort, or tension release. And when you’re under stress, you’re more likely to eat fast, to eat high-calorie foods, and to eat more often. For the small portion of the population with true eating disorders, such as anorexia, bulimia, and binge eating, stress can trigger a relapse.
What You Can Do
Keep a supply of low-calorie munchies handy at work. Avoid caffeine. Before you eat, try one of these stress-relieving exercises:
- Deep breathing: Take several deep breaths, using your stomach muscles, hold and let all the air out, feeling tension leave your body as you relax.
- Stretching: Shrug and rotate your shoulders; clasp your hands behind you and raise them to a comfortable height; stand up and reach for the ceiling; bend to either side to stretch the muscles of the torso.
- Take a brisk walk around the building.
- Close your eyes and visualize a favorite peaceful spot — a meadow in spring or your favorite hideaway. Do this until you begin to feel relaxed.
Managing Stress
Negative changes in eating habits are a sign that all is not well in your life. If your weight or eating habits have changed as a result of stress, you can be sure that your health is being affected in other ways as well. Take a look at your lifestyle and see if there is anything you can change to make it less stressful. Ask your doctor to refer you to a stress-management clinic, where you will learn such coping techniques as meditation, visualization, and progressive muscle relaxation.
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Four key tips to helping you find a relaxing state of mind.
By Frederic Baker | April 12, 2008
- Proper Attitude: Have an open mind. Everyone succeeds because relaxation can be as simple as doing nothing. This “can’t fail” attitude is one of the most important elements for learning how to relax.
- Create the Proper Environment: A quiet, softly lit, comfortable place with a moderate temperature is the best place to relax. You may want to disconnect the phone and/or hang up a “do not disturb” sign. A comfortable chair and soothing music may be helpful. Create your special place to do nothing.
- Stick to a Routine: Reduced stress and improved health come when you practice 15-20 minutes of deep relaxation at least 3 times per week. Find a convenient time and set it aside for the sole purpose of deep relaxation. Schedule some time just before or after work, during coffee breaks, between classes, or at lunch. If your office is not suitable, try sitting in your car for a few minutes while listening to relaxing music or a prepared relaxation tape. Or, walk outside for a few minutes to clear your head.
- Expect to relax: Everyone experiences relaxation in his or her own special way. Some people explain the sensation of tingling, followed by numbness and a sense of well being. Others experience warmth, heaviness, and peacefulness. Expect relaxation to happen and enjoy it.
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Top 10 Stress Busters
By Frederic Baker | April 10, 2008
Why do we experience stress and what are 10 steps we can take to reduce it. Here is a short video.
Frederic Baker, your Health Coach
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Great idea generators to help you find ways to relax
By Frederic Baker | April 8, 2008
- Give someone a gift
- Share a story with someone
- Watch a river or look at a body of water
- Go to lunch with a friend
- Take a walk with your camera and take pictures
- Write a letter to someone
- Exercise
- Smile
- Breath deeply
- Stretch
- Give someone a hug
- Go on a hike
- Take a long shower
- Take a warm bath
- Sit and do nothing, not even think
- Take a nap
- Go fishing
- Do something you like, but haven’t done in a while
- Go to a movie or rent one
- Sit outside
- Laugh
- Learn something new that you are interested in
- Work outside in your yard
- Hold your pet
- Sing in the shower
- Read the cartoons in the newspaper
- Look at old pictures of yourself
- Plan your dream vacation
- Go shopping
- Listen to ocean waves or relaxing music
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Help for dealing with major life changes both positive and negative
By Frederic Baker | April 6, 2008
Major work and life changes are common: promotions, relocations, divorce, parenthood, and numerous other events. Whether these changes are welcome or unwelcome, all can be extremely stressful unless we learn how to adjust to them. Taking the time to recover, refocus, and regenerate following life changes can help us survive, and even thrive.
Recover
After a life change, you need to regain your sense of balance and routine. Your situation may be, at least for now, stressful, challenging, or unfamiliar. You may have symptoms, such as headaches, backaches, or depression. To begin your recovery, it will help to step back from your new situation. Plan a weekend getaway or take time just for yourself. Mini-breaks, such as going to the movies, can help you gain distance and perspective. Exercise and sharing your feelings with others are excellent stress reducers which can help you get back on track.
Refocus
If you’re able to look at “the big picture,” you’ll gain greater peace of mind about the change. Take time to think about what has happened, why, and what it might mean. You might realize that your feelings are mixed. For example, if you’ve been promoted, you might be pleased with the higher salary, but uncomfortable about supervising your friends. You may feel sad or angry about having to let go of familiar people and routines. With time, those feelings will change. Talking to trusted friends, family members, a counselor, or human resource professional may speed the process.
Regenerate
All change is stressful for your body and your body needs time to heal. Get extra rest, avoid alcohol and cigarettes, and eat properly. Try to increase your circle of support–connect with new people or reinforce old friendships.
No one can escape change. Accepting the fact that change has taken place is important. When you take steps to recover, refocus, and regenerate, you’ll find acceptance easier. These steps will help you successfully make the change part of your life.
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