| How to Avoid Binge Eating when Stressed Posted: 21 Apr 2020 05:00 PM PDT Managing stress is really hard sometimes, and binge eating might feel like the only way you can cope. Binge eating is a response to stress because your body releases the appetite boosting hormone cortisol as a response to stress.[1] However, binge eating usually makes your problems worse and often leads to weight gain, so you likely want to stop. Combat your cravings by distracting yourself, dealing with your emotions, and learning new ways to cope with stress. Additionally, fight temptation by removing trigger foods and taking good care of yourself. [Edit]Distracting Yourself from Your Cravings - Challenge yourself to put off your cravings for 10 minutes at a time. It's really hard to fight cravings, especially when you're stressed. Instead of telling yourself that you can't have the food you want, promise yourself that you'll wait 10 minutes before eating. After 10 minutes, set a goal to wait 10 more. Your craving will likely go away on its own.[2]
- If you give in and eat something, don't get mad at yourself or give up. Instead, start the process over and tell yourself that you'll wait 10 minutes before eating anything else.
- Drinking a full glass of water while you wait may help you feel full, which can make it easier to avoid a binge.
- Talk to your friend about what's stressing you out. Venting to a friend is a great way to fight stress binging because it helps keep your mind off food and relieves stress. Call, text, or visit a friend and explain how you feel. Tell them if you'd like some advice or just want to vent.[3]
- You might say, "I feel like I have too many work and school assignments to get everything done on time," or "I'm moving in 2 weeks but haven't even started packing. I'm not sure how I can get all of this done."
- If you're at work, you might try talking to a trusted coworker or mentor.
- Look at funny memes or videos online. Take a few minutes to enjoy something that makes you laugh. Scroll through a site like Reddit, watch videos on YouTube, or search your favorite meme. This will boost your mood so you're less likely to binge.[4]
- Don't look at memes or videos that have to do with food, as this might make you want food more.
- For instance, you might watch silly cat videos or song parodies.
- Read an engaging book to take your mind off of food. Reading is both a distraction and a stress reliever. Choose a book that draws your full attention and keeps you turning the page. Read as long as time permits or until your cravings go away.[5]
- Pick a genre that appeals to you. For instance, you might read the latest young adult novel that's trending. Alternatively, you could pick a fantasy or sci fi book that immerses you in a different world.
- Go for a 10-15 minute walk to clear your mind. A walk will shift your attention away from your stressor and can give you a sense of accomplishment that might help you feel better. Take a short walk outside to help you relax and boost your mood. If you can't go outside, use the space you have in your home or workplace.[6]
- Try to focus on your environment while you're out walking. Notice the scenery, sounds, smells, and sensations that you experience while you're walking.
- Engage in a hobby to distract yourself while also reducing stress. Pick a hobby that fits your interests and is easy to fit in your schedule. Then, turn to your hobby when you feel tempted to binge due to stress. Set a time limit on your hobby if you can't spare much time. Here are some hobbies you might try:[7]
- Knit
- Do puzzles
- Draw or paint
- Play a video game
- Write a blog
- Make clay figurines
- Dance
- Build bird houses
- Garden
[Edit]Processing Your Emotions - Allow yourself to feel stressed because fighting it makes it worse. When you're feeling stressed, it's normal to just want the feeling to go away. However, trying to fight off your feelings of stress can make them worse. Oftentimes, this triggers your binge eating. Instead, give yourself permission to feel stressed.[8]
- Tell yourself, "I'm feeling stressed right now, and that's normal. I've got a lot to do right now."
- Identify why you're feeling stressed. Anything can create stress, including happy things in your life. Think about what was happening when you started to feel stressed and about what you feel pressured to accomplish. Make a quick list of what you believe is stressing you out.[9]
- You can make a mental or physical list.
- You might write things like, "meeting deadlines at work," "cleaning the house before guests arrive," "planning Luisa's birthday," and "paying this month's bills."
- Notice how the stress is making your body feel. Negative emotions tend to manifest in your body in some way. As an example, stress could be causing tightness in your chest, pain in your shoulders or back, or an upset stomach. Close your eyes and focus on how you're feeling to see how stress is affecting you. Then, concentrate on releasing that sensation.[10]
- For example, you might realize that your shoulders are feeling tensed. Take a deep breath and try to release that tension.
- Use positive self-talk to remind yourself that stress is temporary. When you're feeling overwhelmed, it can feel like there's no end to it. This can drive you to your unhealthy coping strategy of binge eating. Change your outlook by trying to stay positive. Remind yourself that you'll get through this and the feeling is not forever.[11]
- Tell yourself something like, "I've handled this before and I know this feeling will go away," or "I know I'll be okay if I just keep going."
- Talk to a therapist if you're having trouble coping with your feelings. You may not be able to cope with your feelings on your own, and that's okay. A therapist can help you process your feelings and learn new ways to cope. This might help you stop binge eating when you're stressed. Ask your doctor to refer you to a therapist or look for a therapist online.[12]
- Your insurance may pay for your therapist visits, so check your benefits.
[Edit]Adopting Healthy Coping Strategies - Meditate for 15-30 minutes a day to help you relax. Set a timer for how long you want to meditate. Sit or stand in a comfortable position, then close your eyes. Take long, deep breaths and focus on your breath. If your mind wanders, gently bring it back to your breath.[13]
- It may help to count your breaths.
- You could also follow a guided meditation using an app like Headspace, Calm, or Insight Timer.
- Do breathing exercises to calm down when you feel stressed. Breathing exercises can help you feel relaxed and calm and help release tension in your body. Use breathing exercises when you feel stressed or to help you manage your daily stresses. Here are some breathing exercises you might try:[14]
- Inhale through your nose for a 5-count, then hold your breath as you count to 5. Exhale slowly out of your mouth for a 5-count. Repeat 5 times.
- Cover 1 of your nostrils, then slowly inhale through your open nostril. Exhale slowly through the same nostril, then switch nostrils and repeat. Do 5 breaths on each side.
- Lie down and place 1 hand over your chest and the other over you stomach. Inhale slowly through your nose and draw the air down into your lungs. Your stomach should rise but your chest shouldn't. Hold your breath for 1-2 seconds, then slowly exhale through your mouth.
- Use aromatherapy to calm yourself down. Take a whiff of an essential oil to help you relax. Alternatively, mix 1-2 drops of essential oil into of a carrier oil, like jojoba or grapeseed oil, then rub the oil onto your skin. If you're taking a bath, add 3-5 drops of essential oil to your bath water. Here are some scents that may help you feel relaxed:[15]
- Lavender
- Lemon
- Yuzu
- Bergamot
- Ylang Ylang
- Clary sage
- Jasmine
- Perform progressive muscle relaxation to release muscle tension. Sit or lie in a comfortable position. Then, focus on your toes, tighten them, and release. Work your way up from your toes to your shoulders, tensing and relaxing each set of muscles. This should help you feel calm.[16]
- You can use this technique when you're feeling overwhelmed or as a daily exercise to help you manage your daily stress.
- Do yoga to help you release stress and breathe better. Yoga helps you focus on your breath and connect your body and mind. Learn a few yoga poses and do them when you're feeling stressed. For a deeper practice, take a yoga class for a guided routine and expert advice about your form. Alternatively, follow along with a yoga video workout.[17]
- Search online for a yoga studio or gym that offers yoga classes in your area. You may be able to pay per class, but some places might require you purchase a membership.
- Express your feelings through art to help you cope. Artistic outlets like drawing, painting, and writing help you process your feelings. Pick a creative outlet that feels right for you or try different ways of expressing your creativity. Here are some ideas:[18]
- Do pencil sketches in a notebook.
- Take a painting class.
- Color in an adult coloring book.
- Write in a journal or express your feelings through stories.
- Write poetry about how you feel.
[Edit]Resisting Temptation to Binge - Throw out all of the foods you typically binge. It'll be harder for you to binge when you're stressed if you don't have the foods you're craving. Clean out your pantry, cabinets, and refrigerator. Get rid of foods that tempt you to binge, then restock your kitchen with healthier options, like veggies and nuts.[19]
- Even if you do resort to binging, it's better to eat healthy food like baby carrots or grapes.
- Stop keeping sugary and high calorie foods in your home. After your kitchen clean out, commit to not buying junk food for your home. This will make it much more difficult for you to binge. If you want to indulge in your favorite treats or snacks, buy a single serving and stick to that.[20]
- You don't have to be afraid of the foods you like. However, it's best to keep them out of your home if you know you might binge them.
- Eat a meal every 2-3 hours so you don't get too hungry. It's harder to resist a binge if you're hungry, so eat every few hours to stave off hunger. Plan healthy meals that will give you the nutrients you need and help you feel full. Build your meals around lean protein and veggies.[21]
- For instance, you might eat egg whites with spinach and tomatoes for breakfast, a salad with tuna fish for lunch, and roasted chicken with potatoes and zucchini for dinner. For snacks, munch on baby carrots, apple slices, and almonds.
- Choose antioxidant-rich foods to help stave off cravings. Eating nutritious foods may help keep you satiated so you're less likely to binge. Additionally, these foods may help you be in a better mood, which can help you deal with stress. Incorporate antioxidant-rich foods into your meals. Here are some foods you could try:[22]
- Avocados
- Blueberries
- Salmon
- Almonds
- Dark chocolate
- Veggies
- Take a different route home if you stress eat after work. Work stress is a common issue, and you might feel like binging after a hard day. If you drive past food places where you normally stop, change your route so that you're less tempted to binge on your way home. This might help you change your habits so you can finally stop binging.[23]
- As an example, let's say you're tempted to stop at a fast food place for comfort food on your way home. A different route could help you break this habit because you won't be passing that place anymore.
- Sleep 7-9 hours a night to help you manage your stress. Being tired makes it hard for you to resist the temptation to binge. Additionally, it's hard to handle stress. Help yourself stay well-rested by going to bed at the same time every night. Additionally, follow a sleep routine to help you fall asleep faster.[24]
- A good sleep routine might include taking a warm bath, getting into your pajamas, and reading a chapter of a book in bed.
- Turn off your screens at least an hour before bed. The blue light from your screens can keep you awake.
- Don't give up if you have a day where you slip-up. You'll likely cave to temptation at times, but focus on getting back on track right away.[25]
[Edit]Warnings - While you may not need to worry if you're only binge eating occasionally, binge eating is an eating disorder that may require treatment. Talk to your doctor if you're binge eating often to see if you need additional help.[26]
[Edit]References |
| How to Video Chat on Facebook Posted: 21 Apr 2020 09:00 AM PDT Ready to take your Facebook chatting experience to the next level? You can video chat with your friends on Facebook for free using either the Facebook website or the Messenger app. Video chatting doesn't require any additional software, but only some browsers are supported if you're chatting from your computer. [Edit]Using Messenger on your Mobile Device - Open a conversation with the person you want to video chat with. Make sure to open a conversation with a single person. You cannot currently start a video chat with a group.
- Tap the video chat button at the top of the conversation. This will begin calling the other person.
- If the button is grayed out or not there, the other person is not able to receive video calls at this time.
- Wait for the other person to pick up. The recipient will be notified that they are receiving a video call. They'll be able to answer using Messenger or the Facebook website and a webcam.
- Press the camera swap button to switch between the front and rear cameras. Tap this button during the video chat to switch what camera Messenger displays.
[Edit]Using the Facebook Website - Connect a webcam to your computer (if necessary). If your computer doesn't have a webcam connected, you'll need to install one before you can video chat.
- Open the Chat menu on the Facebook website. Click the Chat menu in the lower-right corner to open the Chat menu if it isn't open already.
- You'll need to use Chrome, Firefox, or Opera. Video calling is not supported in Internet Explorer, Safari, or Edge. [1]
- Select the person you want to video chat with. You can select people you commonly chat within the list, or you can search through all of your friends by typing the name into the field at the bottom of the list.
- Facebook currently only supports chats with a single person at a time. Group video chats may be added in the future.
- Click the video chat button. The button looks like a silhouette of a video camera. A new window will appear for the video chat.
- If you are not able to click the video chat button, the recipient is not able to receive video calls.
- Allow Facebook to access your webcam. The process for this will vary depending on the browser you are using. Generally, you'll need to click "Allow" or "Share" to allow Facebook to access your webcam.
- Wait for the other person to pick up. The recipient will be notified either through the Facebook website or in their Messenger app, depending on their online status. If they choose to answer, your video chat will begin.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Encourage Adults to Read Posted: 21 Apr 2020 01:00 AM PDT Adult life is busy and even adults who want to read sometimes just don't find the time. Whether you are working with adult learners or you simply want to encourage those in your social circle to pick up a good book, community is an essential component in motivating people to read. For adult learners, it's important to meet people where they are and recommend books that are accessible and relevant in order to build confidence. With the adults in your life, creating a book club or online community can give people the nudge they need to read a little more. [Edit]Motivating Adult Learners - Find books relevant to adults' lives. Adult learners expect information they are learning to be useful and applicable to their lives. Assigning reading that isn't just accessible, but is also relevant and enjoyable can make a big difference in motivating adult learners. Choose books that relate directly to adult students' lives or careers to show them how reading can be useful.[1]
- For example, if you teach business students who have a retail background, pick reads that will teach them practical strategies and skills.
- Escapism can be another motivator for reading. If a student isn't responding to practical reads and you have some flexibility, try finding out what they would prefer to read. Fantasy, science fiction, and romance novels are all popular genres that can be escapist.
- Praise all kinds of reading. Adult learners can be hard on themselves and downplay the reading they already do. If an adult learner remarks that they don't have time to read "real" books, but reads the news, comic books, or magazines, praise them for it. If they are making time for any reading in their lives, that is already an accomplishment.[2]
- Adult learners who read at a low level might appreciate using a stepping stone such as a comic book or graphic novel to build up their confidence.
- Make time for reading. Make your space a reading-friendly one. Even if you can only designate 5-10 minutes for reading, use that time. That way, if students are having a hard time making time for reading, they will at least be able to count on a few minutes in your space.[3]
- Reduce distractions during reading time. Make your space quiet, turn off screens, and ask students to focus on reading.
- Ask students to always bring a book with them so they can spend some time reading if they have extra time.
- Encourage e-books and audiobooks. Technology can make reading accessible and affordable to more people. Don't get caught up on making students use physical books. Adult learners will choose the medium that works best for them.[4]
- Tell adult learners about different features they can use, such as highlighting and annotating e-books and slowing down or speeding up audiobooks.
- Most libraries now offer free e-books and audiobooks for checkout.
- Show adult learners the resources that are available to them. If you are teaching adult students at a college or university, let them know what specific resources are available, such as tutors or books in multiple formats at the library. If you are teaching a community course or workshop, note what other resources are available in the community that learners may not know about.[5]
- Your community might have small lending libraries or community shelves outside of public libraries, other workshops or courses taught for free or low cost, or used book sales. Spread the word to adult students.
[Edit]Building Reading Communities - Start a book club to encourage members to read specific books. Many adults wish they had more time to read, but need a push to make the time in their lives. Having a book club is a great motivator that can push adults to make a little time to read.[6]
- Book clubs don't have to be home-based. Work with a local institution, such as a community center, museum, or library to create a book club where people already gather.
- Suggest books to friends and family. Whenever you read a book, think about some people in your life who might enjoy it, even if you don't like it. Next time you see them, suggest the book. It will give you something to bond over and discuss later.[7]
- Lend books to friends and family, if you can. Putting a book into someone's hand will encourage them to read it.
- Create an online reading community through a book forum. If you live far away from friends and family, creating an online reading group is a great way to connect and share recommendations and reviews. Checking in with your online community regularly is a great way to motivate yourself and other people in your virtual circle to read and share thoughts.[8]
- Goodreads is the most popular online book forum for all kinds of books, but you can also try forums that are specific to one type of genre.
- Build a little free library. A little free library is a lending library where community members can take a book and leave a book. Find a space in your neighborhood where you can create a lending library.[9]
- The most convenient location for a lending library is on your own property, but apartment buildings and coffee shops also increasingly have lending libraries.
[Edit]References |
No comments:
Post a Comment