StressSigns & management of stress-induced eating

By: Christy Li and Cara Hedges

Objectives

1. To identify indicators of stress-induced eating.

2. To identify ways in which to prevent and cope with stress-induced eating.

Stress

Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.¹

1. By Richard S Lazarus, late professor at UC Berkeley Department of Psychology

http://www.youtube.com/watch?v=aaycLWgMX5w

Signals Headaches, muscle tension, neck or back pain

Upset stomach

Dry mouth

Chest pains, rapid heartbeat

Difficulty falling or staying asleep

Fatigue

Loss of appetite or overeating “comfort foods”

Increased frequency of colds

Lack of concentration or focus

Memory problems or forgetfulness

Jitters

Irritability

Short temper

Anxiety

Signs of stress eating

Eating without thinking

Craving for sugary sweets

Eating on the go

Skipping meals

Eating whatever you can find

Thinking about food more often

Eating outside of the dining room or kitchen

Stress eating management

Address the stress

Hunger check

Food diary

Gain support

Fight boredom

Seek therapy

Address the stress

Work demands?

Relationships?

Poor feedback from boss?

Lack of satisfaction with work?

Lack of sense of control?

Hunger Check

What does the food taste like?

Are you hungry?

Where are you eating?

Food Diary& Gain Support

Write down everything you eat

Consider swapping diaries with a friend or family member

Gain support

Fight boredom & seek therapy

Go outside

Take a walk

Call a friend

Take a break

Meditation, yoga

Seek therapy

Eat & live healthfully

Be realistic

Be balanced

Exercise

Be realistic

Allow indulgences

Make substitutions & modifications that are

achievable

Balance

Whole grains

Lean meat

Fresh fruits

Fresh vegetables

Low fat dairy

Set yourself up for success

Tailor to your schedule

Exercise

Breathe some fresh air!

Fight boredom

Calories in = calories out = stable weight

Sleep well

7-9 hours of continued sleep daily Repairs your body

Improves your mood & memory

Reduces stress

https://www.eatright.org/Media/content.aspx?id=6442472644

Sleep Deprivation and Obesity

In a study released October 24, 2012 by the Academy of Nutrition and Dietetics,³ results among sleep-deprived individuals have shown reduced insulin sensitivity, increase in ghrelin, and decrease in leptin.

Action Plan

Identify the stress & your reaction

Determine a healthy solution

Take care of yourself physically

& emotionally

Remember you have support!