Stressful situations are a part of life. You can't change those situations, but you can change how you react to them. Be aware of your stress levels throughout the day, and rate them on a scale of 0-10, where 0 is no stress and 10 is extreme stress. Low to moderate stress levels (2-6) can actually be a good thing, because this can enhance motivation and improve productivity. High stress levels (7-10) can be overwhelming, which triggers the desire to eat as a means to self-soothe. Certain foods can actually produce changes in certain neurotransmitters in your brain, to create a calming effect. But there are other things you can try instead, which will have the same calming effect. The simplest is a breathing technique. It only takes two minutes (which is less time than it would take for you to run to the vending machine and eat a treat)!
Here's how it works. Find a place where you can be undisturbed for two minutes, and close your eyes. Focus only of your breathing. Notice how shallow or deep your inhales and exhales are. Notice how your body moves with each inhale and exhale. If your mind drifts, gently pull yourself back to your breath. Think silently the word "inhale" as you breathe in, and "exhale" as you release your breath. Notice any tension in your body, and breathe into that area of your body, allowing yourself to relax. Keep breathing consciously for a full two minutes (or more, if you want). When you open your eyes, how do you feel? What is your stress level now? Did this work as well (or even better) than emotional eating? Breathing has no calories :-)
©2009 Dr. Dorie McCubbrey, M.S.Ed., Ph.D. – Positive Pathways
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