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Stress

Stress . Signs & 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.

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Stress

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  1. Stress Signs & management of stress-induced eating By: Christy Li and Cara Hedges

  2. Objectives • 1. To identify indicators of stress-induced eating. • 2. To identify ways in which to prevent and cope with stress-induced eating.

  3. 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

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

  5. 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

  6. 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

  7. Stress eating management • Address the stress • Hunger check • Food diary • Gain support • Fight boredom • Seek therapy

  8. Address the stress • Work demands? • Relationships? • Poor feedback from boss? • Lack of satisfaction with work? • Lack of sense of control?

  9. Hunger Check • What does the food taste like? • Are you hungry? • Where are you eating?

  10. Food Diary& Gain Support • Write down everything you eat • Consider swapping diaries with a friend or family member • Gain support

  11. Fight boredom & seek therapy • Go outside • Take a walk • Call a friend • Take a break • Meditation, yoga • Seek therapy

  12. Eat & live healthfully • Be realistic • Be balanced • Exercise

  13. Be realistic • Allow indulgences • Make substitutions & modifications that are achievable

  14. Balance • Whole grains • Lean meat • Fresh fruits • Fresh vegetables • Low fat dairy • Set yourself up for success • Tailor to your schedule

  15. Exercise • Breathe some fresh air! • Fight boredom • Calories in = calories out = stable weight

  16. Sleep well • 7-9 hours of continued sleep daily • Repairs your body • Improves your mood & memory • Reduces stress

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

  18. Action Plan • Identify the stress & your reaction • Determine a healthy solution • Take care of yourself physically & emotionally • Remember you have support! 

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