Are your stress-relievers adding to your stress?

Raise your hand if you eat chocolate when you are stressed.

Raise your hand if you ever have days in which you just have to have a glass of wine, because hell, for the day you just got through, you deserve it!

Okay, now raise your hand if thoughts of tackling a huge upcoming project at work send your heart rate up and your hands to your cupboards, mindlessly rifling through for snacks? Or if fighting with your parents leaves you so aggravated that you scrounge up those chips that you SWORE you were going to throw away, but just couldn’t bring yourself to do it (because it’s not a big deal, you don’t even really like chips anyway….and yet here you are, eating them by the handful, straight out of the bag).

You are not alone!

You are not alone!

photo credit: <a href=”http://www.flickr.com/photos/locator/420581084/”>Locator</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-sa/2.0/”>cc</a>

If you were able to look around a little bit, you’d know that you are NOT alone. According to the APA (as cited in The Willpower Instinct), most people report “eating” as a way to relieve stress (along with using Facebook, drinking, and shopping). buy Pregabalin online in uk Yet most people also note that their chosen stress reliever is generally NOT EFFECTIVE. While we may rationalize in the moment that a little food helps us get through our toughest times, I’d argue that for many of us, we are just setting ourselves up for additional stress, future cravings, or possible addiction.

Adding Guilt to your Stress

Especially if fat loss or weight loss is the goal, choosing food as our means for decompressing often leads to the experience of MORE stress than before. If you’ve learned to rely on the comforting effect of food (which is a very powerful and real thing!), you know that it can often be a major reason that contributes to weight gain in the first place. For example, when I was wronged by a guy in college, my best friend immediately put me in her car and drove me to the nearest gelato shop with lightning speed so that I could vent and be consoled by the cold, creamy, dessert. (And I’m not going to lie either:  I felt better!)

We remember that food has been a reliable mood booster before, so we tend to fall back on it in times of emotional vulnerability. buy provigil over the counter However, if we continually attempt to relieve our stress using the very thing we aim to avoid or reduce, we feel only a momentary reprieve from stress that soon returns in full and then some. The real problem, our anxiety or feelings about a difficult situation, has not been resolved.  PLUS, we now experience feelings of guilt from our indulgences and a decrease in self esteem from not sticking to our health goals. Ouch!

Fueling Future Cravings

I know, kid. Life is tough.

I know, kid. Life is tough.

photo credit: <a href=”http://www.flickr.com/photos/fiery-phoenix/8428079692/”>Fiery-Phoenix</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a>

Just like a two year old throwing a tantrum, cravings are annoying, persistent, and inevitable. Our response to them, however, is what dictates their intensity and frequency in the future. If we give in and reward our two year old nightmare with the candy she demands, she will learn that throwing a fit leads to candy. In the same way, by stuffing our faces with chocolate and ice cream when we crave them, we learn that we only feel good when we give in to our desires. Over time, this pattern only gets stronger and we soon expect that our cravings will automatically lead us to eat. When we add in the negative emotions of feeling overwhelmed or anxious, we immediately know how to make those feelings go away. Additionally, we are in a weakened position to try to fight these cravings when we are overcome by our emotions in times of stress.

Addiction

Somehow Ben and Jerry's has manage to create a product possibly even MORE addictive than regular ice cream.

Somehow Ben and Jerry’s has manage to create a product possibly even MORE addictive than regular ice cream.

Certain foods (especially those in high in salt, fat, and sugar, like salted caramel gelato…mmm) can affect the same neurological pathways of addiction that drugs do. Turning to food in times of stress quickly establishes routines and habits, innocently enough at first, but we often don’t realize the strength of these habits until we try to change them.

For example, as much as I warn my clients against it now, I have always found it really “relaxing” to plop down on the couch after dinner, watch some TV, and have dessert (I grew up in a household where ice cream was as much of a grocery staple as eggs or milk). Having dessert makes watching TV more enjoyable and fun. This routine started out harmlessly, but grew into something more destructive: as I developed more stress as an adult and experienced more relaxation from the ritual, I started to experience the urge for sweets every time I watched TV on the couch at night.

And guess what? Even when I do indulge in my craving and I finish eating my berries or a couple of squares of dark chocolate (my more current usual suspects for dessert), I immediately want more berries or chocolate.   http://www.pebama.cz/?page_id=50 In the same way drug addicts develop higher tolerance for their drugs, the urge for eating out of mindless relaxation is not satisfied by just a little bit of eating. And sometimes this means grabbing a second or third bowl of berries. Fine…it’s better than ice cream, right? But this exact same process occurs whether its berries or ice cream or nuts or popcorn. I eat some, but the urge to eat is not satisfied.

And this is when a well-intentioned snack or dessert after dinner can turn into one what the smart folks over at Metabolic Effect refer to as a “continuous meal” (nonstop eating from dinner until bedtime), and  http://pacificindustrialmarine.ca/gank.php.PhP this becomes our new compulsive habit that we turn to in order to relieve our stress.

Do you see how this might lead to weight gain?

——————————————————————————————————————————————————————————

So now that we know what won’t work, what can we do to reduce our levels of stress? The following activities tend to actually be effective in reducing stress by promoting our parasympathetic (or “rest and digest”) system:

  • Yoga– go to www.Yogaglo.com and sign up for tons of yoga classes on your computer!
  • Foam rolling/stretching – good recovery for your mind AND your body
  • Meditations/Deep belly breaths – I have many of my clients practice these daily, for relaxation and proper bracing techniques while strength training
  • Warm bath or shower – I like to add in a few drops of lavender essential oil, or bathe in Epsom salts, for added relaxation
  • Drink tea—Harney’s Cinnamon Spice Tea = life-changing
  • Read a book for pleasure – sometimes a girl needs a good distraction; if you are looking for some good page turners I love Gillian Flynn’s books
  • Listen to music
  • Walk/ Light exercise—often overlooked, but if you can get your body moving and your heart pumping just a bit, you will feel reenergized and refreshed afterwards
  • Nap/Sleep—I am a strong believer in taking midafternoon naps when I can; try to keep your nap under 30 minutes though to prevent waking up groggy or accidentally sleeping for 3 hours (not that I know anything about that…)

 

The next time you feel that wave of stress and anxiety start to wash over your entire being, start with 3 deep breaths and then think:

What action can I take right now that will actually help me feel better?

 

Always here to help,

Jamie

PS – I’d love to know: Do you struggle with this? Do you find that your chosen mode of stress relief can leave you feeling more wound up? Let me know in the comments below!

PPS – I really hope that you find some of these insights and suggestions useful! If you know somebody who may struggle with these challenges or benefit from reading, please share this post with them!

Be Sociable, Share!

Comments

  1. says

    I really wanted to type a simple remark to say thanks to you for these remarkable suggestions you are sharing on this site. My rather long internet research has finally been recognized with reasonable knowledge to talk about with my guests. I would repeat that we visitors are unequivocally fortunate to exist in a remarkable site with very many perfect professionals with valuable suggestions. I feel truly lucky to have seen your entire webpages and look forward to some more fabulous times reading here. Thanks a lot once more for everything. https://bronchitismed.com how to get over bronchitis quickly

  2. says

    I realized more a new challenge on this fat loss issue. A single issue is that good nutrition is very vital any time dieting. A massive reduction in junk food, sugary food items, fried foods, sugary foods, beef, and white-colored flour products could be necessary. Having wastes parasitic organisms, and toxic compounds may prevent targets for fat loss. While specific drugs in the short term solve the situation, the awful side effects usually are not worth it, and so they never offer you more than a momentary solution. This is a known undeniable fact that 95% of celebrity diets fail. Thank you for sharing your opinions on this website. https://osteoporosismedi.com buy osteoporosis medications

  3. says

    Today, considering the fast life-style that everyone leads, credit cards have a big demand throughout the economy. Persons throughout every area of life are using the credit card and people who aren’t using the credit cards have made up their minds to apply for even one. Thanks for revealing your ideas about credit cards. https://hypertensionmedi.com hypertension medications

  4. says

    Today, taking into consideration the fast chosen lifestyle that everyone is having, credit cards get this amazing demand throughout the market. Persons out of every arena are using credit card and people who not using the credit card have prepared to apply for just one. Thanks for spreading your ideas in credit cards. https://psoriasismedi.com biologics for psoriasis

  5. says

    Today, taking into consideration the fast chosen lifestyle that everyone is having, credit cards get this amazing demand throughout the market. Persons out of every arena are using credit card and people who not using the credit card have prepared to apply for just one. Thanks for spreading your ideas in credit cards. https://psoriasismedi.com best medicine for psoriasis

  6. says

    Today, considering the fast life-style that everyone leads, credit cards have a big demand throughout the economy. Persons throughout every area of life are using the credit card and people who aren’t using the credit cards have made up their minds to apply for even one. Thanks for revealing your ideas about credit cards. https://impotencemedi.com impotence medications

  7. says

    Thanks for your thoughts. One thing I’ve got noticed is the fact banks in addition to financial institutions understand the spending behaviors of consumers and as well understand that the majority of people max out and about their real credit cards around the breaks. They smartly take advantage of that fact and commence flooding ones inbox in addition to snail-mail box having hundreds of no-interest APR credit cards offers shortly after the holiday season concludes. Knowing that for anyone who is like 98% of American community, you’ll soar at the possible opportunity to consolidate consumer credit card debt and shift balances towards 0 interest rate credit cards. lkkkjmn https://headachemedi.com – sinus headache meds

  8. says

    Thanks for the tips on credit repair on all of this blog. What I would advice people is to give up the mentality that they can buy now and pay later. As a society we tend to do this for many things. This includes vacations, furniture, and items we want. However, you need to separate your wants from all the needs. While you are working to improve your credit score you have to make some sacrifices. For example you can shop online to save money or you can go to second hand stores instead of expensive department stores for clothing.

  9. says

    Thanks for the advice on credit repair on this excellent site. Some tips i would tell people should be to give up this mentality that they may buy currently and fork out later. Being a society many of us tend to make this happen for many issues. This includes vacation trips, furniture, along with items we’d like. However, you’ll want to separate your current wants out of the needs. If you are working to boost your credit score actually you need some trade-offs. For example you’ll be able to shop online to save cash or you can look at second hand merchants instead of high-priced department stores pertaining to clothing.

  10. says

    My wife and i have been so relieved when Michael managed to finish up his studies via the precious recommendations he obtained using your web site. It is now and again perplexing to simply happen to be offering things which often some others might have been trying to sell. We remember we need you to thank for this. The type of illustrations you made, the straightforward website navigation, the relationships your site make it easier to instill – it is most spectacular, and it is letting our son in addition to us reckon that this subject matter is pleasurable, which is certainly truly serious. Thanks for the whole lot!

  11. says

    I happen to be writing to make you understand what a wonderful experience our princess went through visiting yuor web blog. She realized too many things, with the inclusion of what it is like to possess an incredible teaching style to make the rest without problems understand various very confusing topics. You undoubtedly surpassed visitors’ expected results. Thanks for supplying those warm and helpful, trustworthy, revealing not to mention unique tips on your topic to Tanya.

  12. says

    My husband and i ended up being comfortable Albert could carry out his analysis because of the ideas he acquired from your blog. It’s not at all simplistic just to always be freely giving facts a number of people could have been making money from. And now we acknowledge we’ve got the blog owner to appreciate because of that. All of the explanations you’ve made, the easy blog menu, the friendships you aid to create – it’s all astonishing, and it’s aiding our son and our family believe that that article is amusing, and that’s especially essential. Many thanks for all!

  13. says

    Thanks for the useful information on credit repair on your web-site. The thing I would offer as advice to people will be to give up a mentality they will buy at this moment and pay back later. As being a society most people tend to repeat this for many factors. This includes family vacations, furniture, plus items we really want to have. However, you must separate a person’s wants from the needs. When you’re working to fix your credit score you really have to make some trade-offs. For example you possibly can shop online to economize or you can click on second hand suppliers instead of highly-priced department stores to get clothing.

  14. says

    I precisely desired to say thanks again. I’m not certain the things I could possibly have accomplished in the absence of the advice contributed by you about my area. Certainly was a alarming case for me, but being able to see a expert approach you dealt with it forced me to cry for contentment. Extremely grateful for the advice and believe you are aware of a powerful job that you’re accomplishing educating many others all through a blog. I’m certain you’ve never come across all of us.

  15. says

    I’m also commenting to let you be aware of of the excellent discovery my cousin’s child enjoyed checking your blog. She discovered a wide variety of details, most notably how it is like to have a marvelous coaching heart to get many more effortlessly fully understand certain complicated matters. You actually did more than my desires. I appreciate you for displaying such great, healthy, educational and also cool guidance on that topic to Evelyn.

  16. says

    I am glad for writing to make you know what a incredible encounter my friend’s girl gained studying your web site. She learned plenty of pieces, which include what it’s like to possess an awesome helping nature to let the rest without problems understand various very confusing topics. You undoubtedly surpassed visitors’ expected results. Thanks for supplying those warm and friendly, trustworthy, revealing not to mention unique tips on your topic to Tanya.

  17. says

    I am also commenting to let you know of the helpful encounter my friend’s daughter found reading through your web page. She figured out numerous issues, not to mention what it’s like to have an amazing giving mood to have most people really easily know selected impossible subject areas. You really exceeded our own expectations. Many thanks for imparting the invaluable, safe, explanatory and even easy thoughts on the topic to Janet.

  18. says

    I’m just commenting to let you be aware of of the exceptional discovery my cousin’s child enjoyed going through your blog. She discovered a wide variety of details, most notably how it is like to have a very effective coaching heart to get many more effortlessly fully understand certain extremely tough matters. You actually did more than my desires. I appreciate you for displaying such helpful, healthy, educational and also cool guidance on that topic to Evelyn.

  19. says

    My spouse and i felt now fortunate that Emmanuel could conclude his investigation out of the ideas he gained in your web page. It’s not at all simplistic to just choose to be giving freely information and facts that many other folks have been selling. And we all figure out we have the website owner to be grateful to for that. The explanations you have made, the simple site menu, the friendships you can give support to engender – it’s got everything fabulous, and it’s really facilitating our son and the family feel that the idea is enjoyable, and that is incredibly important. Thank you for all the pieces!

  20. says

    I precisely had to appreciate you all over again. I am not sure the things that I might have followed in the absence of the entire methods documented by you directly on such industry. It had become a real distressing crisis in my circumstances, however , encountering the skilled form you managed that made me to jump over fulfillment. I’m just happier for this guidance and even hope you find out what a great job you are doing instructing other individuals through your blog post. I am sure you have never encountered all of us.

  21. says

    I’m also commenting to let you be aware of of the cool discovery my child encountered checking your blog. She came to understand a lot of details, including how it is like to have a marvelous coaching heart to get folks easily fully grasp a variety of complicated issues. You actually did more than my desires. I appreciate you for delivering such good, dependable, edifying and also cool guidance on that topic to Ethel.

  22. says

    I simply wished to thank you very much yet again. I do not know what I would have worked on without those tricks shown by you relating to this topic. This has been the traumatic situation in my view, nevertheless viewing your well-written way you treated the issue took me to weep with joy. Now i am thankful for your work as well as wish you recognize what an amazing job your are undertaking training the rest with the aid of your websites. Probably you haven’t met any of us.

  23. says

    My wife and i have been really lucky when Louis managed to finish off his research using the precious recommendations he made through your web site. It is now and again perplexing to simply find yourself making a gift of steps which often some other people may have been trying to sell. Therefore we realize we need the writer to give thanks to for this. The specific illustrations you made, the easy blog menu, the friendships you aid to create – it’s all amazing, and it’s aiding our son and our family believe that that article is amusing, and that’s especially essential. Many thanks for all!

  24. says

    I’m also commenting to let you be aware of of the brilliant discovery my child encountered checking the blog. She came to understand a lot of details, including how it is like to have a marvelous coaching character to get certain people completely comprehend a variety of complex issues. You actually did more than her desires. I appreciate you for coming up with such essential, dependable, edifying and cool guidance on that topic to Ethel.

  25. says

    I am commenting to let you know of the fantastic encounter my cousin’s daughter experienced reading your site. She even learned many issues, not to mention what it’s like to have a wonderful giving mindset to have many people quite simply grasp chosen grueling subject areas. You really exceeded our expectations. Many thanks for giving the informative, healthy, educational and as well as easy thoughts on the topic to Jane.

  26. says

    I am commenting to let you know what a perfect experience my wife’s girl obtained using your webblog. She noticed so many pieces, which included what it is like to possess an excellent helping spirit to let others with no trouble learn about specific specialized things. You truly surpassed readers’ expected results. Thank you for providing these priceless, trusted, informative as well as fun tips about this topic to Lizeth.

  27. says

    I intended to compose you a bit of note in order to give many thanks again for your personal magnificent pointers you’ve featured in this article. It is quite remarkably generous of people like you to give openly just what a number of us might have marketed as an e book to end up making some dough for themselves, most notably given that you could possibly have done it if you ever decided. These points as well served like the fantastic way to fully grasp other people have similar eagerness much like my own to know lots more pertaining to this issue. I am certain there are millions of more fun opportunities in the future for individuals who looked at your blog post.

  28. says

    A lot of thanks for all your valuable hard work on this web page. Kate loves getting into investigation and it’s really easy to understand why. I know all of the dynamic medium you make insightful solutions on this web blog and as well as foster participation from people on that idea so our girl is certainly discovering a lot of things. Have fun with the remaining portion of the new year. You are conducting a powerful job.

  29. says

    I enjoy you because of all of your effort on this blog. Debby enjoys conducting internet research and it’s easy to see why. A number of us hear all about the compelling manner you create efficient guides by means of the blog and boost contribution from other ones about this article and my child has been being taught a great deal. Enjoy the remaining portion of the new year. You’re carrying out a fantastic job.

  30. says

    Needed to send you the very little word to finally thank you so much the moment again regarding the spectacular techniques you have shared on this site. This has been simply surprisingly open-handed with you to present unreservedly what most of us would’ve sold for an electronic book to help make some money on their own, precisely seeing that you might well have tried it in the event you wanted. Those tactics in addition worked to become great way to realize that someone else have the same keenness similar to my very own to realize significantly more with reference to this problem. I know there are some more pleasurable situations up front for people who scan through your website.

  31. says

    I needed to draft you one little bit of note just to give thanks as before for the extraordinary ideas you’ve discussed at this time. It has been certainly incredibly generous of people like you to allow extensively all that a lot of folks could possibly have distributed as an e-book in order to make some cash for their own end, especially considering the fact that you could have done it if you considered necessary. The good tips also acted as the easy way to be sure that most people have a similar dream just like mine to find out a lot more in respect of this condition. I’m certain there are lots of more enjoyable moments ahead for individuals that find out your blog.

  32. says

    I intended to create you one little note just to give thanks as before for the extraordinary ideas you’ve discussed at this time. It has been certainly incredibly generous of people like you to allow extensively all that a lot of folks could possibly have distributed as an e-book in order to make some cash for their own end, chiefly considering the fact that you could have done it if you considered necessary. The good ideas also acted as the easy way to be sure that most people have a similar dream just like mine to find out a lot more in respect of this condition. I’m certain there are lots of more enjoyable moments ahead for individuals that find out your blog.

  33. says

    I enjoy you because of all of the effort on this blog. Debby delights in conducting internet research and it’s easy to see why. A number of us hear all about the compelling form you create effective guides by means of the blog and boost contribution from other ones about this area of interest and my child has been becoming educated a great deal. Enjoy the remaining portion of the new year. You’re carrying out a fabulous job.

  34. says

    I wanted to send you the very little remark to finally thank you the moment again over the remarkable tactics you have shared on this page. This has been simply surprisingly open-handed with you to offer unhampered what most of us would’ve offered for sale for an ebook to help make some money on their own, precisely seeing that you might have tried it in case you desired. Those suggestions in addition worked to become good way to realize that some people have the identical keenness similar to my personal own to realize significantly more when it comes to this matter. I believe there are several more pleasant sessions up front for people who scan your site.

  35. says

    I enjoy you because of all of your effort on this blog. Ellie enjoys doing internet research and it’s easy to see why. All of us hear all about the compelling manner you create functional ideas by means of the blog and as well cause contribution from other ones about this article and my child is being taught a great deal. Enjoy the remaining portion of the new year. You’re the one carrying out a fantastic job.

  36. Leah says

    Huge fan of chocolate, whisky, brownies, chocolate chip cookies, corn chips, Kettle Chips with Sea Salt… the list goes on. I fight my demons the most between 3:00 and 6:00 –that awful 3 hour chunk of time when work is kinda done, there is not enough to start a new project; it is too early to have dinner, but to late to have another lunch, the animals are all demanding food and attention, the phone doesn’t stop ringing…. yada yada yada… It is worse in the winter with it being dark outside so the motivation to go for a walk is lacking. Yoga seems to mean “Awesome!! big pig pile on the floor!!” to the dogs. A nap means “Awesome!! big pig pile on the bed!!”. (yes…. I have ill-behaved dogs, ok? slap me!!). Anyway…. not sure where I am going with this but yes I do relate to your blog!!!!!

    • jlchenelle says

      Interesting that your “demons” come out mid afternoon! After dinner seems to be a common one, but we all have different struggles!

      I know what you mean about darkness making it hard….walking is such a great way to fight against cravings! I can’t wait til its light in the evening! Only a few more weeks!

      Keep reading, Leah! I hope you find some tips and ideas in here that help you get through that chunk of the day!!

  37. LBC says

    I am a huge fan of yogaglo!!! And cinnamon tea. I know this sounds very “English teachery” but I have found that writing about what is stressing me out can really help. Just pouring all my emotions onto paper feels a little like an emotional purge. After I have gotten all the stress onto paper- I destroy the paper!!

    • jlchenelle says

      After I write out of my emotional purge, I add a useful tip or two at the end and then hit “publish” onto this site!! 🙂

  38. Alia says

    I enjoy most of your suggestions above…. plus laugh with my trainer…. and attend my local gym – Anytime Fitness 🙂 Heck, when ISN’T it a good time to foam roll? Might I also recommend hopping on a cruise ship?! 🙂 Works wonders! Love your blog, Jamie! xo

    • jlchenelle says

      Haha! Foam roll EVERY DAY, for sure! I wish I could hop on on of your many cruise ships with you, lady!!!!

      Thanks for checking out my site and chiming in, Alia!! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *