Women are much more vulnerable and susceptible to workplace stress because of their varied roles.
Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a “vicious cycle” of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. “I’m stressed, therefore I eat.” Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.
1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you’ll wait 10 to 30, minutes to eat. Chances are good if your cravings are only stress-related, they’ll disappear when you allow yourself to become distracted.
Here are some steps to do breathing exercise:1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.
3. Enlist a friend’s help – ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call.
4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.
5. Post some reminder messages wherever you’re likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be “Are you really hungry?” or “Think about why you’re eating.”
5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.
7. Take time for yourself every day. Whether it’s 10 minutes to reflect and relax, or whether it’s some fun activity that will revitalize you, it’s critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!