Weight issues almost always have an emotional element. Certain foods release chemicals that help you feel happy and relaxed. When you are stressed, you crave those foods for the chemical response they trigger. So here are some ways to help you cope with stress without scoffing the chocs.
Stay ‘conscious’ Most comfort eating is a knee jerk reaction. Next time you start eating when stressed, just pause and do it with full consciousness. You may still eat the food, but when you do so with full consciousness, you will soon find that you no longer want to comfort-eat, or that you stop eating sooner.
Notice and acknowledge the emotion or stress Emotional eating is a way to suppress your emotions through distraction. Unfortunately, this doesn’t work well – not only does the stress return, but it is usually compounded by additional feelings of guilt for eating food you don’t need. Instead, pay full attention to the emotions you are feeling.
Spend time in silence every day Being bombarded by sensory overload (noise, radio, iPod, TV) does not allow time for your own thoughts and is tiring. Sit in silence (no reading) for at least five minutes, and ideally 20 minutes, each day; if you close your eyes, it’s even better. Do this sitting up rather than lying down or you will likely fall asleep. When you do this you are practicing a simple form of meditation whose emotional and physical health benefits are well-researched and proven.
Use peripheral vision There are two ways you can use your eyes. Foveal vision, in which you only see what is right in the centre of your visual field, causes stress as it triggers a nervous response equivalent to the fight-or-flight reaction. Peripheral vision, in which you remain aware of your full visual field, causes you to relax. This relaxation response is hard-wired into the brain making it impossible to feel a negative emotion (like stress) when you are in peripheral vision. Practice this by finding a spot on the wall, fix your gaze on that spot and keep it there. Then, expand your awareness to the edges of your visual field.
Suspend judgement It’s you who decides whether something is good or bad. When things are not going the way you want, because you’ve judged it ‘bad’, it causes you to feel stressed. Take the pressure off yourself by deciding to suspend judgment and stop resisting the way things are.
Pay attention to what you want It is only possible to feel anxious or stressed when you pay attention to things not being the way you want. So the next time you feel stressed, change your thoughts away from what you don’t want, towards what you do want instead.
Identify the source Sometimes you feel inexplicable anxiety without knowing why. This causes comfort eating. This is a sign from your unconscious mind that you need to pay attention to something, do something, or make a change. Next time you feel anxious or stressed, take a moment to ask your unconscious mind what you need to pay attention to. What action do you need to take? Then trust whatever comes up.
Identify what is REALLY important If you are stressed because of a long ‘to do’ list, go through all your tasks and commitments and put them into two lists: Important and Urgent. Then go through the Urgent list and cross off any that are not important, and go through the Important list and highlight any that are also Urgent. Then rip up and throw away the Urgent list and only do those tasks on the Important list that are also Urgent. Notice how much better you feel.
Turn off the inner chatter Most stress is caused not by what is happening now, but by what you are thinking or saying to yourself. Here is a quick fix to quieten the prattle.
Relax your jaw. Place your tongue on the roof of your mouth, the high part about 2cm behind your teeth. With your tongue still and your jaw relaxed, the chatter stops.
Do something every day that makes you laugh Watch a funny movie or TV show, or get together with friends who make you laugh. Laughter triggers a variety of chemical changes in the brain that neutralise stress.
‘Work out’ your problem Exercise reduces the hormones associated with stress and increases chemicals that generate feelings of wellbeing. Exercise lifts your mood and literally ‘works out’ all your problems. Your problems won’t seem so bad and the solution may miraculously appear when you exercise.
Life is meant to be fun, interesting and exciting. Don’t let negative emotions or stress lead to comfort eating or stop you from being, doing and having the life you want to live.
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