If we could all try to learn healthier habits in a stress-free bubble
(real life, in other words), the going would be a lot easier. Who
hasn’t received an irritating email and had a sudden urge for a bag of
chips, not baked?
When it comes to weight loss, stress reduction is extremely important, according to Pam Peeke, MD, MPH, and author of the
The Hunger Fix.
"When life’s stresses hit, you must learn to adapt and adjust without
resorting to self-destructive habits—your False Fixes," she writes.
"Studies have shown," writes Peeke, "that forming what is referred to
as an implementation intention (‘If I encounter situation X, then I
will perform behavior Y"’) increases your probability of carrying out
your goals.
"These problem-solving skills require creativity, and by flexing
those cognitive and creative muscles…you’ll also exercise and thus
strengthen your PFC [prefrontal cortex], giving you a Healthy Fix that
will make you more creative! Definition of a virtuous cycle."
Peeke offers these guidelines for trying out this approach:
1. First, be aware of your usual life stresses. Think about what was
happening in your life when you had your last big tussle with False
Fixes. Fill in this blank: "I was doing
fine until _________ happened."
2. Then think about which False Fixes you "took" to get through the
situation…These are the maladaptive knee-jerk reactions that have packed
on the pounds over the years.
3. Last, activate your PFC and adapt and adjust your responses based
on your Healthy Hunger. Write down every suggestion you have for a
Healthy Fix alternative.
4. Be proactive and plan for the typical False Fix land mines you know you’ll encounter.
If you fail to plan, you plan to fail.
Here’s an Adjust and Adapt Plan that Peeke offers for 5 common stress scenarios:
1. Work deadline
False Fix Response: Stress eating, late nights, too much caffeine, too little sleep.
Healthy Fix Response: Get up from your desk ever 30 minutes
and stretch, sip green tea, chew gum, do mini-meditations, eat healthy
foods every 3 to 4 hours.
2. Kids sick
False Fix Response: Skip exercises, stress out over missed work responsibilities, lose temper, eat mindlessly, don't sleep enough.
Healthy Fix Response: Do yoga/Pilates stretches or dance to a
Zumba DVD while the kids sleep, take naps when possible, delegate some
work to a co-worker whom you’ll pay back.
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