Many have the question of how to stop seizing stress.
Unfortunately, this problem is common.
And one of the results of jamming is excess weightwhich is difficult to get rid of.
What does emotional sticking mean?
We get from food not only energy, but also emotions, pleasure, especially if the food is tasty.
Cheerfulness gives a sweet, so during and after stress, we often want it.
Also in the course are flour products. As a result, man ceases to control your food intake. There is not enough willpower to stop.
He thinks - from tomorrow I do not eat so much, do not buy harmful food for a quick snack. But then again, by inertia, he takes chips, candy from the shelf, prepares fatty foods. He is constantly beginning to pursue a feeling of hunger.
What does a person sting stress mean? When we experience anxiety, the nervous system is agitated, it must be calmed and switch to something else. Food - the most affordable tool. We enjoy action, taste, smell.
If the human metabolic processes are normal, then at first he does not notice the changes that are happening to him. He feels bad - he drinks coffee with chocolate.
But gradually, with age and unhealthy diet, the metabolism is disturbed, and fat begins to deposit. Some people gain weight for a long time, others do it quickly, in just a few months.
Why is this happening?
During stress, the body produces hormones, they are responsible for human behavior.
Some of them are adrenaline and norepinephrine.
They are responsible for making quick decisions, including actions related to physical activity.
Cortisol is also produced, which helps to solve the problem through mental actions. The increase in the latter is associated with the appearance of hunger.
Habit seize stress may appear as early as childhood. Birth itself is a stressful situation. Mother's milk gives warmth and tranquility, the child calms down. This is the first stage when food helps to get rid of stress.
In the process of growing up, close relatives reinforce the reflex need to seize stress. As soon as the baby starts to get nervous, they offer him something tasty - sweet water, sweets, buns, ice cream.
Some mothers continue to apply up to 1.5-2 years to the breast, because so baby calms down faster. This happens in any stressful situation, and then formed habit remains for life.
In this case, weaning from the breast is not easy - it is also stress, which means that the mother’s milk and the calm obtained during the feeding process need to be replaced by something.
While children are small, parents rejoice when they actively eat, not understanding what further it will lead to, since, the older the person the harder it is to wean him.
In adults, the habit of seizing stress occurs in the following cases:
- In the family a lot of food was only on major holidays or away. Food in this case is associated with positive emotions and pleasure.
- Poor heredity, excessive production of the hormone cortisol.
- Traditions in the family existed when food was intended only for food, and the process of feeding was associated with a sense of security. At this time, it was impossible to talk, solve business issues, sort things out, watch TV or read.
- When a person is in a state of emotional stress for a long time, as a result he turns into a state of apathy. At this time, the desire to do something is missing.
However, the body requires the receipt of calories, and develop the habit of "piecemeal", that is, to interrupt sandwiches, chocolate, sweet soda.
Emotional instability during this period is easy to drown with fat or sweet, to fill the stomach, so that it does not cause discomfort, but to have a feeling of satiety, which comes with temporary calm.
What is dangerous?
Problem often underestimated. A person thinks - nothing terrible, I will have a bite, it is easier for me, I have become calmer.
But such a habit has Negative consequences for the whole body and psyche too.
- gaining excess weight;
- the metabolism is broken;
- bulimia may develop;
- the work of the internal organs is disturbed, acute and chronic diseases develop, problems with digestion and heart appear;
- the person constantly feels hunger, and the dependence arises rather psychological than physical;
- if it is not possible to eat food for a long time, this also becomes a stress factor;
- disrupted self-regulation mechanisms. It becomes increasingly difficult for a person to control himself in terms of refusing food;
- if a person decides to go on a diet, it becomes severe stress, and as a result, she then begins to take even more food.
The habit of eating is a constant dependence on food. In the refrigerator there must be a lot of food, a person constantly comes home with huge bags, buying even harmful and unnecessary products.
He gives himself snacks or consumes fast food all day long — chips, crackers, cookies, chocolate. As a result, in situations when it is impossible to eat, a person becomes nervous and get annoyed.
How to stop doing this?
To get started is to find out why you had overeating.
Answer the following questions:
- How long have you been overeating?
- How were you fed as a child? Was food a way to relieve you from stress? Have you been breastfed and for how long?
- What do you feel when you eat - pleasure, calm, self-loathing for not being able to stop?
- How often do you eat out of boredom?
- Have you tried diets? What did you feel during and after them?
- What is your meal schedule - a full breakfast, lunch and dinner, or you prefer a small snack during the day.
When the root cause is revealed, with it already easier to fight.
How to stop sticking:
- Look for other ways to get rid of stress. - sports, music, communication with people, watching movies, reading books, hobbies.
You must find a cause that will elicit an emotional response from you.
- Allow yourself simple joys. Learn to relax - meditation, aromatic bath, nature walks, massage, SPA procedures.
- Aromatherapy is one of the methods of stress relief.. Choose pleasant oils without sharp smells. They can be used at work and at home. To relieve stress well: oil of lavender, tea tree, lemon, sage.
- Stop keeping food at home for a quick bite - Chips and cookies. The first time you will be nervous, you will want to buy the habit of eating, which helped you forget.
- Make yourself a meal schedule.. Be sure to have a full breakfast in the morning. Food should be high-calorie enough for you to have half a day. As a breakfast, good cereal with dried fruit, scrambled eggs. If possible, arrange a lunch. Well saturate first courses.
- Choose healthy foods. If you want sweets, use dried fruits instead of sweets. Heavy and fatty foods will replace boiled meat, steam meatballs. Useful vegetable salads in vegetable oil.
- Drink more tea, but get used to it without sugar. It will be difficult for only the first few days, then you will begin to feel the real taste of the drink. Green tea helps to eliminate toxins and fight obesity. If there are no contraindications, brew herbs, for example, chamomile, sage. Add ginger root to drink.
Instead of soda, boil stewed fruit with minimal sugar.
- Take vitamins. During increased stress and stress, the B vitamins are beneficial.
- Love yourself. Learn to treat your body with care and love. Overeating for sticking stress is most often exposed to women, their hormones are more unstable. Learn to forgive yourself - for your actions and emotions. Get rid of the feeling of guilt - it gnaws from the inside and is in itself a stressful factor.
- Move more. Instead of going to the kitchen for a snack again, do some light exercise or leave the house for a short walk. Do not overwork yourself, exercise should be fun. Useful swimming in the pool, cycling, exercise equipment.
- Want to learn to control yourself - go to yoga classes. They will show you not only special exercises, but also breathing practices, as well as teach meditation.
Absolutely no need to go on a strict diet. - it will have the opposite effect. Choose for yourself the most appropriate diet, taking into account the content of the necessary body substances.
Eat 3-4 times a day. As a snack, the maximum that can be used is an apple or an orange.
If you are under severe stress, don't rush for food. Sip a glass of clean cool water. It will fill the stomach, give a signal to the brain, you calm down without eating.
To get rid of stress, it is necessary to put voltage somewhere. Keep a diary or blog where you will talk about your emotions. Speaking helps calm down.
If stress is seized by a child, it is necessary to temporarily protect it from the influence of disturbing factors.
You can not teach seize negative emotions with sweets.
It is better switch baby's attention on something else - the subject or situation.
Put him to bed at the same time. Make a meal schedule. In the morning, the child, like an adult, should have a good breakfast. Even if the food is supposed to be in kindergarten, it will not be superfluous to feed the baby before leaving the house.
Do not give the student with chips and candy. Better - yogurt, cheese sandwiches. If possible, let him eat in the school cafeteria.
Stress seizure - The problem is more psychological. If you yourself can not cope with it, then it is useful to seek the help of a psychologist or psychotherapist.
How to stop seizing stress? Dietician will tell:
