Is food a drug? by not being stressed you can manage your weight challenges a much better. Starting with an understanding and taking your time to find what works and doesn’t work is the best approach. But admitting to yourself that you are doing the best you can is a good place to start. Over the last 20 years or so there has been increasing recognition that drugs change the brain of addicts in complex and persistent ways, so persistent that they far outlast other changes associated with tolerance and withdrawal. (National Institute of Health)
Cravings and Incentive Sensitization Theory
One possible explanation for why people will experience cravings is provided by incentive sensitization theory. It is suggested that the reason for why these cravings occur is that the brain develops a strong associated between the addictive substance and reward. This occurs by way of four steps:
* If people are repeatedly exposed to an addictive substance they can develop hypersensitization. This means that in the future these addictive substances will cause a greater neurobehavioral response in the future.
* This hypersensitization leads to incentive salience. The individual develops a desire for the substance that goes beyond mere liking.
* This incentive salience insures that the individual will repeat the behavior in the future.
* This process that has been working in the unconscious mind develops into an outward craving for alcohol or drugs.
Mindfulness of Breathing
One of the simplest forms of this type of practice is mindfulness of breathing. This practice involves:
* Sit comfortably with the back straight. It is not necessary for the individual to sit in any special pose in order to reap the benefits of mindfulness practice.
* Take a couple of deep breaths just to relax the body.
* The meditator should now allow the breath to return to normal. They should not attempt to take control of their breath in any way.
* The next step is to just observe the breath. This can also mean observing any sensations that are caused by the breath.
* It is normal for the mind to wander away from the breath at times. There is no need to feel bad about this just bring the attention gently back to the breath.
Stress Affects Weight?
‘…what many people don’t realize is that stress is also caused by physiological challenges…’ (Chriskesser.com) such as:
- insomnia
- chronic infections
- inflammation
- autoimmune disease
- environmental toxins
- dieting
- too much exercise
Control Stress?
The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point. (Webmd.com)
Emotional symptoms of stress include:
- Becoming easily agitated, frustrated, and moody
- Feeling overwhelmed, like you are losing control or need to take control
- Having difficulty relaxing and quieting your mind
- Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
- Avoiding others
Physical symptoms of stress include:
- Low energy
- Headaches
- Upset stomach, including diarrhea, constipation, and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire and/or ability
- Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
- Dry mouth and difficulty swallowing
- Clenched jaw and grinding teeth
Cognitive symptoms of stress include:
- Constant worrying
- Racing thoughts
- Forgetfulness and disorganization
- Inability to focus
- Poor judgment
- Being pessimistic or seeing only the negative side
Behavioral symptoms of stress include:
- Changes in appetite -- either not eating or eating too much
- Procrastinating and avoiding responsibilities
- Increased use of alcohol, drugs, or cigarettes
- Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
Meditate NOT Medicate
In mammals, these responses include changes that increase the delivery of oxygen and glucose to the heart and the large skeletal muscles. The result is physiological support for adaptive behaviors such as “fight or flight.” Immune responses to stressful situations may be part of these adaptive responses because, in addition to the risk inherent in the situation (e.g., a predator), fighting and fleeing carries the risk of injury and subsequent entry of infectious agents into the bloodstream or skin. Any wound in the skin is likely to contain pathogens that could multiply and cause infection (Williams & Leaper, 1998). Stress-induced changes in the immune system that could accelerate wound repair and help prevent infections from taking hold would therefore be adaptive and selected along with other physiological changes that increased evolutionary fitness. (NCBI)
What is my Vagus Nerve
The vagus nerve is one of 12 cranial nerves. It is the longest of the cranial nerves, extending from the brainstem to the abdomen by way of multiple organs including the heart, esophagus, and lungs. Also known as cranial nerve X, the vagus forms part of the involuntary nervous system and commands unconscious body procedures, such as keeping the heart rate constant and controlling food digestion. (Healthline)
What is my Vagus Tone
Healthy vagal tone is indicated by a slight increase of heart rate when you inhale, and a decrease of heart rate when you exhale. Deep diaphragmatic breathing—with a long, slow exhale—is key to stimulating the vagus nerve and slowing heart rate and blood pressure, especially in times of performance anxiety. A higher vagal tone index is linked to physical and psychological well-being. A low vagal tone index is linked to inflammation, negative moods, loneliness, and heart attacks.
In 1921, a German physiologist named Otto Loewi discovered that stimulating the vagus nerve caused a reduction in heart rate by triggering the release of a substance he coinedVagusstoff(German: “Vagus Substance”). The “vagus substance” was later identified as acetylcholine and became the first neurotransmitter identified by scientists.
How to Create Inner Peace
Vagusstuff is literally a tranquilizer that you can self-administer simply by taking a few deep breaths with long exhales. You can consciously tap the power of your vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give you grace under pressure next time you need it. (Psychologytoday)
Vagusstuff is literally a traquilizer that you can self-administer simply by taking a few deep breaths with long exhales. You can consciously tap the power of your vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give you grace under pressure next time you need it. (Psychologytoday)
Free Classes in Mindfulness
Join on Mondays, 12 – 2 p.m. at St Mungo’s Recovery College to learn more about manage stress to improve your life. Classes are run by Garvey Harris a Mindfulness teacher and an Integrative Hypno-Psychotherapist who alongside a team of professional therapists volunteer at Mindfulness World teach Mindfulness Meditation as a part of their Stress Reduction Courses. Please get in touch if you would like to know more.
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