How to stop "seizing stress"
Overeating in the face of stress, the so-called “chewing” of problems and experiences in psychology, is called emotiogenic eating behavior. At its core, it is a stable habit of seizing one or another emotion, when in fact there is something that you don’t feel like at all.
The desire to eat does not arise on the physiological level, but on the subconscious. In this case, the incentive to eat is not hunger, but emotional discomfort. And any situation can provoke it: the chief shouted, were late for a meeting, forgot to congratulate his beloved. This is one of the most common types of eating disorders: it occurs in 60% of people who are overweight.
Why do we jam stress
Any stressful condition in a person is characterized by an increase in the amount of stress hormone in the blood - cortisol, which is directly related to hunger. In addition, our childhood memories play an important role here. The statistics are such that emotional overeating begins to form in childhood. Moreover, it is actively supported by parents, grandparents. Remember the stable phrases: "Don’t cry, on a piece of candy" or "Eat a cake - everything will pass." And the child has clear associations between emotions and food, and sweet. It is proved that in situations stressful for humans, preference is given mainly to sweet and high-calorie foods. Such a habit is fraught with the formation of the so-called carbohydrate “thirst”, to satisfy which a person needs both fatty and sweet foods (chocolate, ice cream, cake, etc.). Such food begins to act like a drug. If it is absent, a person may develop a painful depressive state, accompanied by irritability and even trembling hands, whereas after eating something sweet, these symptoms disappear.
How do I know if I have emotional overeating?
- When I worry, get upset or feel irritated, I always feel like pampering myself with something delicious.
- The best reward for success is to enjoy your favorite meal.
- When I am lonely or have nothing to occupy myself, I go to the kitchen to drink tea.
- I have a couple of extra pounds.
If you answered positively to at least one statement, then you should seriously think. You probably have an emotional dependence on food.
Avoiding Overeating During Stress
Watch yourself. In your diary, note what you ate during the day, what emotions you experienced before and after eating. Record immediately, without leaving for the evening: it is important not to miss the emotional state. More on the benefits of nutrition diary.
Fractional and regular meal
Eating every 3-4 hours, subject to a balanced diet, will maintain blood sugar levels and protect you from impulsive eating sweets during possible stress.
Check your blood vitamin D level and increase it if it’s not enough. A low level of this vitamin is found in people with depression and overweight.
It can be anything: listen to music, call a friend, enjoy your favorite hobby. The main thing is not just to be distracted, but to enjoy it.
The exit of emotions
Tell the paper everything that you think and feel, and then tear it into small pieces. Believe me, the paper will endure, but it will become easier for you. How to write about your experiences.
Sleep at least 7 hours
Lack of sleep is an additional stress for the body. It provokes not only a bad mood, but also overeating.
Work to improve your contacts with people. Do not be afraid to open up and talk about your feelings. This will reduce the hyperactivity of the limbic system of the brain, relieve stress and improve mood.
Record five things daily for which you are grateful today, no matter what stressful situations you encounter. This practice can reduce negative emotions and improve mood.
What to do if stress is taken by surprise
If you are faced with a stressful situation and you need to quickly pull yourself together, it will help you to come to your senses without resorting to food, a special technique called “Warm Hands”. Take a deep breath and exhale. Focus on your hands, imagining that you are holding them by a warm fire. Feel their warmth and energy.
It is proved that this simple technique helps to lower blood pressure, relax the body and reduce the state of anxiety and stress. You will feel the effect after just one minute of the exercise. Remember, to relieve stress, it is not necessary to run to the refrigerator. These simple rules will help you keep your emotions in check and prevent them from controlling you.