It should be common knowledge and come as no surprise that stress causes significant damage to our health and wellbeing. No matter how much we might try to avoid stress in our lives, it can weasel it’s way back in like a camel getting his nose under the side of a tent. This small, seemingly innocuous act will lead to much larger, more serious, and less desirable consequences down the line. If a camel is allowed to get its nose inside of a tent, it will be impossible to prevent the rest of it from entering. Stress can be that camel if you allow it.
For many of us, we may never be able to completely eliminate our stress, but we can take action to make the effort to mitigate how much we allow it to affect us. Learning how to mitigate the effect of stress is even more critical to those of us who are “Carb Addicted”. Stress hormones raise our insulin levels which makes most people turn to food when they are experiencing stressful situations. Carb addicts appear to be particularly sensitive to this response which is why learning stress reduction techniques are so critical to their health and well being.
Of course, the ideal life would eliminate having stress altogether, but how realistic is that? Life would be just dandy if it was all puppy dogs and rainbows. The problem is, puppies mess on the floor and rainbows fade away. Being as we cannot eliminate all the sources of stress in our lives, it is important to deal with it without compromising other areas of our lives.
Recognize stress when you see and feel it!
Learn to recognize when and how your body is responding to stress. It is easy for many of us to have stress build up to dangerous levels before we even recognize what is happening. As one who suffers from PTSD, I almost always felt like a hot, over pressurized pressure cooker waiting to explode. I can feel as if I am about to burst apart at the seams. When this happens, we can find ourselves retreating from the situation, or escalating it further which can make us feel guilty, or angry later on, or maybe a bit of both emotions. This places us under even more stress which can lead those of us who are carb addicted to eating away our emotions.
If you can learn to recognize your body’s early response to stress, you will enable yourself to have much more control over it. When you learn to exercise control over your stress, you will avoid the insulin releasing power that results in stress eating an entire pizza and a gallon of ice cream in one sitting. You will find that it becomes easier to not reach for calorically dense, nutritionally poor foods full of simple sugars. To be honest though, you might be surprised at how much cutting added sugars completely out of your life can lower your stress. Carb addiction is little different than nicotine addiction in that your body craves that which is causing those stressful cravings in the first place.
Learn to trust in yourself!
Some keys I learned in my own therapy for my Post Traumatic Stress Disorder is to become sensitive to my body’s stress response. Rather than accommodating, or pushing through negative thoughts and feelings as they begin to build, we are better off when we learn to stop the process before it has fully bloomed. and focus on just what it is that is making us so uncomfortable. Is that tightness you are feeling in the back of your neck coming from being tired, or is it stress from seemingly impossible demands being placed on your life? Do you feel sick to your stomach over unfinished business with family or friends?
Is there really a good reason to crave eating carb heavy foods?
Are you hungry, or just trying to make yourself feel better?
Nursing emotions with food only serves to make you more miserable over time, and we all know this whether we want to admit it or not.
Learn to take the time to listen and learn about your body. Think about your stressful events backwards; if you lose your cool, stomp out of a room, or even quietly retreat, attempt to recapture what you were thinking or feeling before the emotional build up. Think about those thoughts or feelings, write them down if necessary, but do not place a judgment on yourself. Remain neutral in your feelings, and consider how you might react differently next time this situation arises. Remember that sometimes our stress or anger is entirely justified, however, what truly matters is what we do with this anger.
Who does it help by letting it control us?
Taking the time to learn how to move past stress and anger is critical to our own well being. This is not impossible, but it will take effort on your part. You have to choose to take charge of your emotions instead of letting them dictate your day for you..
When you find yourself under stress, you have three choices to make; you can avoid escalation, limit the duration, or you can decide exactly how you are going to let it impact you.
Avoiding escalation can alleviate back and forth emotions that keep you stressed. Know that by avoiding escalation, it does not mean that you have to hold your feelings in, but you can choose to not engage in a useless mental battle, especially with another individual. Pick and choose your battles, decide if this hill is worth dying for or not. If you ever find yourself trying to wrestle a pig, you only find yourself getting dirty while the pig enjoys it.
By limiting the duration of a stressful experience, you are taking charge of the moment. There is victory in taking charge whether you are going to get your way or not. When you understand that real victory in any stressful moment involves taking care of your body and health, you can then find yourself being able to calmly and effectively free yourself from the situation at hand.
Learn to set firm boundaries with others when they might want to argue with you. You might find the other individual is completely caught up in their own emotions, but this does not mean you have to get caught up in your own too. Stick to your guns and separate yourself until tempers have cooled on both sides. You make the choice whether you are going to remain engaged or not. You will find the more you do this for yourself, the easier it becomes.
Removing the impact of stress.
Removing the impact of stress might require removing yourself physically or mentally from a situation. Sometimes this is difficult if not impossible altogether, but there are methods to remove the impact of stress on our body and mind. For some people a hot bath or shower might be enough, but for many of us, we can find relief through vigorous exercise which is just as important for our minds as it is for our hearts. Regular exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.
The vast mental benefits of regular, vigorous exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.
Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You’ll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will also help you achieve other important lifestyle goals.
If you fail to plan for your own de-stressing choices, your body will eventually push you into less productive alternatives.
Treat yourself as your own honored guest.
Take the time and energy to treat yourself well and you will find that your body will display the positive results!