STRESS EATING - IS IT A PROBLEM?

 STRESS EATING

IS IT A PROBLEM?

If you answered yes, trust me, you are not alone. Many of us suffer from emotional eating. When we are feeling stressed or overwhelmed, our bodies pump out cortisol, which is a hormone that kicks off the "fight or flight instinct" within us. Cortisol actually increases our appetites, and those extra calories can give us the fuel to fight to stay alive. Alas, we do not live in the caveman days when we needed that energy to fight off saber-toothed tigers.

Food is available 24/7 nowadays. It is legal. It is easy to obtain and let's face it...it feels good. So it is no wonder that so many of us make a straight line for food whenever we are feeling stressed. What we need to do in order to help ourselves is to find out ways to put an end to it. 

Our brains can feel stressed and overwhelmed from events that happen every day. We just need to learn what the best way is for us to control this natural instinct. We need to find what will help us break the habit of stress eating and build healthier habits for an exchange.

One is to pause for a moment of mindfulness. Stressful eating is automatic. So it is a matter of taking a moment to STOP, Take a breath, Observe how we are feeling (are we really hungry or just stressed?) and then Pick an option that suits our feeling. Is it food that we really need or would a soothing activity?

To find a soothing activity for ourselves, Dr. Albers, a clinical psychologist, suggests the 5-5-5-5-5 exercise. That means to write down:

*5 people who you can call when you are feeling down or upset and may need to vent. 

*5 ways you like to relax may include taking a hot shower, a bubble bath, or just putting your feet up and closing your eyes for a moment. 

*5 places that you can go to calm down (your bed, your favorite park, a walk in the neighborhood with your dog). 

*5 things that you can say to yourself, such as, "I can do this, or this too shall pass!" 

*5 activities that you can do to distract yourself, like start a puzzle, watch a movie, or run an errand.

We all need to let go of the shame of stress eating. This is all self-judgment or internalizing words from someone who has made you feel bad about yourself when you overeat or your weight.

Instead of being so negative, try being curious and ask yourself questions such as:

*What prompted this urge?

*Why am I so stressed?

*What's making me feel so overwhelmed?

*What would make me feel better?

Sometimes, a little bit of stress eating is not always a bad thing. It just needs to be controlled and thought through before you choose that donut or those chips and dip. If you are feeling out of control and it becomes the major way that you deal with stress, then there lies the problem.

Trying some of the suggestions that I found through research should help. If they don't seem to be helping, then finding a therapist who can help you deal with stress management may be your answer.

IT REALLY IS THE LITTLE THINGS

 IT REALLY IS THE LITTLE THINGS

Sometimes we say to ourselves, "Oh don't sweat the little things." Actually, we should not get 'bent out of shape with them, however, we should realize that they really make up the big things that really do matter.

Spring has sprung and I don't know what it is like at your house in the early mornings but here, the birds are tweeting away. So loudly, in fact, that I don't even need my alarm clock. It is such a small thing and I do feel sad for anyone who can't take the time to listen to them for a moment for a happy start to their day. 

Really it is all about being happy in the moment that you are in. Embrace it instead of skipping over to what may possibly be even better. Enjoy the here and the now...minute by minute, hour by hour, day by day. These are the moments you will look back on and remember. Make it a good memory instead of a blur.

In these hurried times it is too easy to miss the special moments that count. Why not have your coffee of tea in the special china. Serve your water in a beautiful glass with a wedge of lime or lemon on the side. Paper plates? Only for a to-go meal. Otherwise, take the time to have your meals on real dishes with silverware. Many times, I believe that we can get caught up in a rush and forget these little things. We are worth that little extra effort.

It is the same in relationships. It matters to do the little things for each other. Make a special note for your partner's or your child's lunch. A special text or call can let them know that you are thinking of them. These are the things that truly matter in the long run.

Picking up little inexpensive gifts along the way for giving when the moments are right. These are the kinds of things that put smiles on so many faces. It is also amazing to see those surprised reactions in our own hearts.

It becomes fun to just get creative in finding ways to make little things come to life for others and therefore for yourself. 

Those who bring sunshine into the lives of others cannot keep it from themselves.