5 Relaxation Techniques

5 Relaxation Techniques

5 Sneaky Relaxation Techniques For The Silly Season

Love it or loathe it, the frantic energy of month of December is almost upon us. A time of celebration, family, deadlines, busyness, a super long to do list and much more. Overall, mostly a cheerful time, however, your stress levels can step up a notch. For some getting amongst extended family is a tough time. Gremlins can raise their heads at a time when the nerves are already frayed. So, here are some sneaky reset strategies to incorporate into the day over the coming month or ideally long term. Read on for some Relaxation Techniques.

Why not commit to testing one or all of the Relaxation Techniques options below over the coming month to keep you sane, wise and chilled. Simple is often the best and repeat often.

Simple tips to reset:

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How to Overcome Emotional Eating

How to Overcome Emotional Eating

How to Overcome Emotional Eating – 4 Tips To Let It Go For Good

Emotional eating can begin in childhood when food becomes your parents’ favourite tools of distraction and reward, wielded in response to various emotions and behaviours that you exhibited. As a baby, they silenced your cries with a bottle. As a child, they rewarded your good behaviour with candy, snacks, ice cream and various sugary desserts. As an adult, you may find yourself eating certain junk foods just because it reminds you of some happy childhood memory. – Huffpost

 

  • Do you eat more when you are feeling stressed?
  • Do you eat when you are not hungry or feeling full?
  • Do you eat to feel better? To soothe & calm yourself when sad, bored, etc?
  • Do you reward yourself with food often?
  • Do you feel powerless or out of control around food?

How to Overcome Emotional Eating - Fat woman dressed in lingerie holding a chocolate muffin behind his back in his hand.

How to Overcome Emotional Eating – Difference Between Emotional Hunger and Physical Hunger

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Physical Hunger

  • comes on gradually
  • can wait
  • is open to options – lots of things sound good
  • stops when you are full
  • eating to satisfy this hunger doesn’t make you feel bad
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Emotional Hunger

  • comes on suddenly
  • feels like it needs to be satisfied instantly
  • craves specific comfort foods
  • isn’t satisfied with a full stomach
  • triggers feelings of guilt, powerlessness and shame
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How to Overcome Emotional Eating  – Causes of Emotional Eating

  1. Stress – cortisol (stress hormone) triggers cravings for salty, sweet and high-fat foods – giving you a burst of energy and pleasure.
  2. Silencing uncomfortable emotions – numbing yourself with food so you can avoid feelings you would rather not have – anger, resentment, anxious, sad, lonely, shame.
  3. Boredom or emptiness – Fills a void for a short period of time.
  4. Childhood habit – rewards, nostalgia these can carry over to adult life.
  5. Social – overeat just because it’s there.

What To Do?

1.How to Overcome Emotional Eating – Identify Your Triggers – Keep a food and mood diary to track these. Identify them then backtrack.
What you ate or wanted to eat? What happened to set this up? How did you feel before you ate? What you felt as you were eating? How did you feel afterwards?

2. Find Other Ways To Feed Your Feelings – beyond food to meet your emotional needs. The keys to success are moving (dance, bike, swim, walk…), changing your focus (outside of yourself with music, friend, helping others, etc) and engaging in gratitude (get optimistic) are some universal tools.

Ideas are – Exhausted –> take a hot bath or spa, allow self to have quick nap, lay in sun outdoors & listen to nature; Lonely or down –> ring a fun friend, go for a walk with a friend or your dog, watch a comedy movie, crank up fun music; Anxious –> dance to your favourite song, go for a walk, do 15 minutes of yoga, take it out with a friend.

3. Pause When Cravings Hit – Take 5 before you mindlessly part-take – go outside and skip for 5 minutes, dance like a maniac to your favourite song, drink 2 glasses water, 30 sit-ups. This will interrupt your mindless pattern so you can exert your option to choose.

Remember it is key to learn to accept your feelings even the bad ones and remember you have control over your emotions…..a choice in each and every moment. An emotion lasts for 45 seconds you can choose to let it pass or hold onto it for 1 hour, 1 day, 1 year, a lifetime.
Allow yourself to feel uncomfortable emotions they can be scary but in reality, when we don’t obsess or suppress them, even the most difficult feeling subside relatively quickly and lose their power to control our attention.
Instead, opt for being present in the moment – feel it, smell it, hear it, see it. In opening up to our emotions, our lives become richer as they help us discover our deepest desires, fears, frustrations and the things that make us fulfilled and happy.

4. Prevention With Healthy Habits – Being physically strong, relaxed, well rested enables you to better handle what life throws at you. Living in overwhelm and exhaustion will send you straight to the fridge or pantry.

• Daily exercise – reduces stress, enhances mood, boosts energy levels, increases fitness
• Daily relaxation – schedule in 30 mins each day to relax, decompress, unwind. Recharge your batteries, break from responsibilities
• Connect with other – social activities, close relationships are essential to protect you from the negative effects of stress.
• Get at least 8 hours sleep – lack of sleep is linked to consuming more food and reduced satiety signals, plus increased stress levels.

If you like it, share it. If you would like further information or help to formulate a diet plan which will reduce the urge to Emotional Eating, get in touch.

Holistic Life Coach Mornington

Holistic Life Coach Mornington

How to weigh up priorities to find peace and harmony.

Holistic Life Coach Mornington - Family walk on the beach at sunset

1. BECOME AWARE

Draw a pie chart and section off the areas of your life: work, home, play, family, relaxation, meditation/exercise. Create a chart of how much time you’d like to give these areas. How unbalanced are these two versions?

Holistic Life Coach Mornington – 10 Steps To Creating Life Balance

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Life Coach Mount Martha

Life Coach Mount Martha

Stressed out because you have too much to do? You’re not alone. A busy calendar is one of the biggest contributors to stress. When we have a lot on our plates, we end up hurrying through our day and multitasking, which will only exacerbate stress levels.

Time management is all about making the most effective use of your time and working smarter, not harder. It requires planning, and then sticking to the plan – and that takes discipline.  – Career FAQ

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What Causes Stress –  Just a Code Word for Fear or is it a Badge of Honour?

What Causes Stress – Just a Code Word for Fear or is it a Badge of Honour?

What Causes Stress – Just a Code Word for Fear or is it a Badge of Honour?

What Causes Stress - Woman having migraine headache. Stress and depression.

Stress is actually a normal part of life. At times, it serves a useful purpose. Stress can motivate you to get that promotion at work, or run the last mile of a marathon. But if you don’t get a handle on your stress and it becomes long-term, it can seriously interfere with your job, family life, and health. More than half of Americans say they fight with friends and loved ones because of stress, and more than 70% say they experience real physical and emotional symptoms from it. – WebMD

What is “stress”?

What Causes Stress  – Is it fear, anxiety, and worry dressed up in more socially acceptable clothing? While we tend to view worry, anxiety, and fear as signs of weakness, most of us are perfectly willing to admit that we’re stressed.

In fact, for many, being “stressed out” is practically a badge of honor. We’re willing to parade around our stress as proof that we’re busy, productive, valuable people leaving our mark on the world. But for many people, being “stressed out” is just the code word for being really, really scared.

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