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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

Stress

Signs & management of stress-induced eating

By: Christy Li and Cara Hedges

objectives
Objectives
  • 1. To identify indicators of stress-induced eating.
  • 2. To identify ways in which to prevent and cope with stress-induced eating.
stress1
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

signals
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
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
Stress eating management
  • Address the stress
  • Hunger check
  • Food diary
  • Gain support
  • Fight boredom
  • Seek therapy
address the stress
Address the stress
  • Work demands?
  • Relationships?
  • Poor feedback from boss?
  • Lack of satisfaction with work?
  • Lack of sense of control?
hunger check
Hunger Check
  • What does the food taste like?
  • Are you hungry?
  • Where are you eating?
food diary gain support
Food Diary& Gain Support
  • Write down everything you eat
  • Consider swapping diaries with a friend or family member
  • Gain support
fight boredom seek therapy
Fight boredom & seek therapy
  • Go outside
  • Take a walk
  • Call a friend
  • Take a break
  • Meditation, yoga
  • Seek therapy
eat live healthfully
Eat & live healthfully
  • Be realistic
  • Be balanced
  • Exercise
be r ealistic
Be realistic
  • Allow indulgences
  • Make substitutions & modifications that are

achievable

balance
Balance
  • Whole grains
  • Lean meat
  • Fresh fruits
  • Fresh vegetables
  • Low fat dairy
  • Set yourself up for success
  • Tailor to your schedule
exercise
Exercise
  • Breathe some fresh air!
  • Fight boredom
  • Calories in = calories out = stable weight
sleep well
Sleep well
  • 7-9 hours of continued sleep daily
    • Repairs your body
    • Improves your mood & memory
    • Reduces stress
sleep deprivation and obesity
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

action plan
Action Plan
  • Identify the stress & your reaction
  • Determine a healthy solution
  • Take care of yourself physically

& emotionally

  • Remember you have support! 