Returning to wholeness

Women Returning to Wholeness

weight loss

When you’re stressed or anxious your body releases a hormone called cortisol. Cortisol makes you crave sugary and high calorie foods like chocolate, ice cream, donuts or pizza, just to name a few.

When you eat these foods your body responds by producing a hormone called serotonin.

Serotonin can be considered a “happy” hormone, as it greatly influences an overall sense of well-being.

Essentially wanting to eat certain foods is your body’s way to stop producing stress hormones and start producing pleasure hormones.

Here are 3 stress management and wellness tips to stop stress eating

1)  Take a deep breath

and another one and another one. Often when you’re stressed your breathing is very shallow and your body contracts. Neither one of these things feel good. By focusing on taking deep breaths right into your belly, you bring oxygen into your system and your body automatically relaxes. You can increase the calming effect by soothing yourself with a reassuring phrase like “It’s going to be ok.”, “I can do this.”, “I am safe.”.

2) Laugh

Laughing is often the best anxiety and stress help. Being able to laugh at yourself can heal you of any emotions that you are going through.

And remember the stress hormone cortisol? Well, laughter releases certain cells that suppress cortisol…. so no wonder it feels good and is good for you. Start an emergency laughter kit. Watch funny movies. Read funny stories.

3) Get your body moving

Take a brisk walk, do some stretching, play some music and do a jig. Exercise helps lower cortisol and other stress hormones in your body. The key is to do something you enjoy. So tune into your body and let it tell you how it would like to move.

Learning how to cope with stress differently and tapping into other resources will help you stop emotional eating. If you have come to a place in your life where you need to lose weight because you have diabetes or other health concerns and you need anxiety and stress help, or if you’re simply tired of yo-yo dieting this Coaching Program can help you.

 

Emotional eating can have different triggers. During one of the last calls of the Stop Emotional Eating Coaching Program   one of the participants shared that she noticed a lot of her emotional eating happened when she felt bored.

Here are 3 tips to shift out of boredom and stay away from the cupboards:

Many years ago, when I was training in Dance Movement Therapy and Ritual Theater, at some point during the exercises I would find myself overwhelmed with feelings. At the time, that felt scary and “not good enough” and a typical reaction was to tell myself that I had to “get a grip.”

How often do you tell someone in your life…yourself perhaps… to get a grip?  To get it together?

Other versions of this are “What’s the matter with you?”

Because really and truly, what is the matter with you? Why are you unhappy or depressed or feeling anxious? Why are you unsatisfied with your life? You have no reason. You have a good life, a good partner, a job and a roof over your head. Think about all the people on this planet who are so much worse off than you are.

It doesn’t make sense!!

If this type of inner dialogue sounds familiar, then you also know that these kinds of thoughts and feelings are very unsettling. If like many, you manage uncomfortable or painful feelings thru emotional eating, you might find yourself standing in front of the fridge or cupboard looking for that special treat which will make you feel better.

But what if it did make sense? What if there was NO thing wrong with you?

What if you were able to stop, breathe and stop censuring yourself?

If you were to allow yourself to sit in authenticity, your feelings surfacing without judgment?

What would happen?

You could find a gateway to your true self. You would be able to still the longings that have somehow gotten on the “forbidden” list.

You would not have to go looking for food again and again until you decide to punish yourself with a diet.

Three things are needed for the process of “allowing it to make sense.”

You need to let go of shame and find your courage so you can cultivate self-compassion.

If you can embody who you already are rather than trying to be something you’re not, you’re on your way to uncovering compassion.

Be present with yourself and trust your knowing.
Accept the awareness of your feelings and allow them to be good enough, to be perfect just the way they are.

That is your first step towards letting go of shame and practicing self-compassion.

Initially, this place of authenticity can be scary and uncomfortable, because the old voices in your head telling you that your feelings don’t make sense and you should “get a grip” do not disappear quietly. However, a practice of mindfulness and loving kindness towards what defines you in this moment will allow you to linger more often and for longer periods of time in your place of truthfulness.

Remember, authenticity is not a quality, it is a collection of choices that you make every day and every moment. The more you can love yourself and who you are, the less you will need to turn to food to stuff down how you really feel.

 

This in turn will allow you to heal your relationship with food and your body and break free from the pursuit of weight loss thru yo-yo dieting.

I leave you with a quote from Oriah Mountain Dreamer:

“What if the question is not why I am so infrequently the person I really want to be, but why do I so infrequently want to be the person I really am?”
Warmly,

Ina

Eating Disorders Therapist North Vancouver, Counselling Burnaby

You might be tempted to do so  if you happen to watch the latest Nabisco Cookie commercial for the “Chips Ahoy Chewy Gooey Cookies”  because… “they are crammed with joy.” In my counselling practice for women, I specialize helping clients overcome emotional eating and address the root causes of depression.

Burnaby counselling for women helps you stop emotional eatingIn these times of stress many individuals struggle with increased depression and anxiety. As you may know, when you’re depressed, your serotonin levels are low. Low serotonin levels in turn trigger cravings for refined carbohydrates like cookies or chocolate.

When advertising helps instill the belief that a cookie is “crammed with joy” is it any wonder that the rate of emotional eating related weight gain is also on the rise?

Let’s not forget that children watch TV as well.
(The cookie commercial is geared towards children)  Between the age of 4 to 10, children develop  their ability to think. How many of us think to point out to a 6 year old that a cookie is actually not crammed with joy? To the average adult it is just advertising that we tune out. But somewhere in our brain and somewhere in the developing brain of our children this message gets logged.

So let me repeat my earlier question. Is it any wonder that emotional eating, Food Addiction and obesity are on the rise?

If we take another look at the connection between serotonin levels and cravings we also need to remember that low serotonin levels affect how you feel about yourself. Anyone who has ever felt depressed will recall that they weren’t exactly bursting with self-esteem at the time.

One of the most common grievances accompanying low self-esteem that clients share with me is their fear of weight gain and feeling too fat.

It is a dilemma. Sugar does raise serotonin levels momentarily, so it would appear that the Chips Ahoy Chewy Gooey cookies are indeed “crammed with joy”.

Personally I think I would like the ad better if it ended with one of those rapid monotonous voices we recognize from drug commercials which could say “Some side effects may apply. Eat with caution when depressed. The intense flavor may trigger binge eating, overeating or continuous grazing until the box is empty. After effects may include and are not restricted to weight gain, self-loathing, feelings of powerlessness”.

Of course, there is nothing wrong with Chewy Gooey cookies. As I always say to my clients:
There are no forbidden foods as long as you eat mindfully. So the next time you have a cookie, do enjoy and savor the smooth creamy fudge in the middle.

Then consciously take a breath, connect with your body and check in to see if you really want another cookie. Perhaps you do. If you find yourself eating  more than a whole handful, ask yourself what you are really hungry for in this moment.

Get help for depression and anxiety with Burnaby counsellingIt may well be that you are looking for a little bit of joy. And that is ok. But remember that you can make a choice. You can eat more cookies, or take another breath, put down the cookies and take a moment to remember what else gives you joy. Maybe you like to hug your pet, kiss your child, play a game, do some gardening…

Now check in again with your body. What is truly going to meet your need for joy in this moment?

No matter what choice you end up making, be present with yourself and give yourself permission to truly savor the moment and your chosen activity.