Emotional Eating: A Prime Ingredient for Obesity

"Suzie" found her weight ballooning 60 pounds after her separation from her husband.  While part of the weight gain was apparently tied to the medication she was taking, the rest appeared to be the result of what can be described as emotional eating.  In recent years, greater attention has been focused on the problem of emotional eating for both women and men.  In fact, some experts have gone so far as to claim that most weight gain can be blamed on emotional eating.  According to Women Today magazine, it has been estimated that as much as 75 percent of overeating is attributed to the emotions.

For a number of people, overeating stems from anxiety.  For instance, if you find yourself consuming an entire bag of potato chips, it’s possible that anxiety is the cause.  While many people realize that alcohol and illegal drugs are not an antidote to anxiety, they may not understand that indulging in comfort food in order to combat anxiety can be dangerous as well.

In other cases, overeating may be the result of depression.  If you feel tired, hopeless, and have lost interest in your normal activities, you may be suffering from a depressive episode.  In order to deal with these uncomfortable feelings, people may turn to food in an effort to cheer up.  The problem is that the food can lead to weight gain, which can lead to further depression.

At times, overeating may be a symptom of boredom.  An individual may figure that he or she has nothing better to do than overeat.  This can be particularly true when one is watching television or surfing the Internet.  Rather than trying to determine a cause for the boredom, an individual may just try to “fix” it by indulging in high-fat, high-calorie food.

How do you know if you are an emotional eater?  Ask yourself some key questions:

• Do I tend to eat when I’m worried?  Scared?  Sad?
• Do I find that eating lifts my spirits?
• Am I spending more time eating than engaging in other activities I enjoy?
• Do my binges come after I’ve suffered disappointment?
• Am I turning to food in order to deal with the death of a loved one…a divorce…or the defeat of my favorite team?

If the answers to any of these questions is “yes,” you may be overeating purely for emotional reasons.

After you’ve identified yourself as an emotional eater, you’ll need to take steps to correct your behavior.  Perhaps the most effective technique is diversion.  In other words, if you find yourself reaching for the cookie jar, find another activity to engage in.  The answer could be taking a walk, kickboxing, or dancing.  Or it could be something less physically demanding, such as needlepoint or crochet.  The idea is to get your hands…and perhaps the rest of your body…moving.  In time, you might find the urge to overeat subsides as you become involved with other activities.

Another effective step you can take is to identify the triggers for your emotional eating.  Do you tend to binge in mid-morning, mid-afternoon, or right before bedtime?  Are you snacking while watching television, while at the computer, or when you’re sitting in your favorite chair?  By asking yourself these questions, you can identify the time of day when you overeat, as well as the location for your binging.  With this information, you can learn to re-direct your behavior to less fattening pursuits.

Yet another helpful technique is to develop a support network to help you combat overeating.  The members of your support team could include your spouse, children, parents, friends, or other over-eaters.  You may even consider joining a support group which specializes in helping those who engage in binge eating.  If you feel the need to overeat, contact a member of your support team.  Talking through your emotions could provide you with the emotional release you need, making overeating unnecessary.

If your anxiety or depression persists, consider seeing a psychotherapist.  He or she can help you develop more effective coping mechanisms.  If you find it difficult to talk to friends or family about your overeating, a psychotherapist can provide you with the talk therapy you need to overcome your problem.
           

May 15-26 I am hosting a free Emotional Eating Course in the Brand New Me Healthy Living Community on Facebook.  During these 10 days we will uncover the symptoms and consequences of emotional eating to reverse this possibly dangerous situation. This course will help you to identify the real reasons you're emotionally eating and how to change unhealthy comfort eating habits.

Hop on over to the Community, meet and hang out with the members before the course begins. I look forward to helping you break free from this cycle and find your brand new healthier self!

Recovering from a Traumatic Event

I want to start off by saying HAPPY BIRTHDAY to my mom, Vanessa King!  To honor her this year I decided to turn my blog over to her, having her write about a topic close to her heart.  She's experienced several traumatic events over her 57 years on this earth such as violent personal assaults and being diagnosed with heart failure.  So today she's talking about how you can recover from trauma or how you can help someone cope.

Before we begin I wanted to announce that next week we're hosting an online Damsel in Defense party on Facebook.  Damsel equips, empowers, and educates women on self defense products to protect themselves and their families when they feel their safety is threatened.  (I actually have a pink Sock It To Me Kubotan that I hope I never have to use.)  A portion of the party's proceeds will benefit Battered Not Broken, a non-profit organization that helps victims of domestic abuse.  I hope you'll be able to join us at some point over the week!

On to the main event...

A sudden illness, an accident or an assault, or a natural disaster - these are all traumatic experiences which can upset and distress us. They arouse powerful and disturbing feelings in us which usually settle in time, without any professional help.

This post may be useful if:

• you have been through a traumatic experience and want to understand more about how you are feeling
• you know someone who has been through a traumatic experience, and want to get a better idea of how they might be feeling.

It describes the kind of feelings that people have after a trauma, what to expect as time goes on, and mentions some ways of coping and coming to terms with what has happened.

A traumatic event occurs when a person is in a situation where there is a risk of harm or danger to themselves or other people. Situations like this are usually frightening or cause a lot of stress. In such situations, people feel helpless.

What is a traumatic event?

Examples of traumatic events include:

• serious accidents
• being told you have a life-threatening illness
• bereavement
• violent personal assault, such as a physical attack, sexual assault, robbery, or mugging
• military combat
• natural or man-made disasters
• terrorist attack
• being taken hostage
• being a prisoner of war.

What happens immediately after a trauma?

Immediately after a traumatic event, it is common for people to feel shocked, or numb, or unable to accept what has happened.

Shock  - when in shock you feel:

• stunned or dazed or numb
• cut off from your feelings, or from what is going on around you.
• Denial -  when in denial, you can't accept that it has happened, so you behave as though it hasn't. Other people may think that you are being strong or that you don't care about what has happened.

Over several hours or days, the feelings of shock and denial gradually fade, and other thoughts and feelings take their place.

What happens next?

People react differently and take different amounts of time to come to terms with what has happened. Even so, you may be surprised by the strength of your feelings. It is normal to experience a mix of feelings. You may feel:

• Frightened … that the same thing will happen again, or that you might lose control of your feelings and break down.
• Helpless … that something really bad happened and you could do nothing about it. You feel helpless, vulnerable and overwhelmed.
• Angry … about what has happened and with whoever was responsible.
• Guilty … that you have survived when others have suffered or died. You may feel that you could have done something to prevent it.
• Sad … particularly if people were injured or killed, especially someone you knew.
• Ashamed or embarrassed … that you have these strong feelings you can't control, especially if you need others to support you.
• Relieved … that the danger is over and that the danger has gone.
• Hopeful … that your life will return to normal. People can start to feel more positive about things quite soon after a trauma.

What else might I notice?

Strong feelings affect your physical health. In the weeks after a trauma, you may find that you:

• cannot sleep
• feel very tired
• dream a lot and have nightmares
• have poor concentration
• have memory problems
• have difficulty thinking clearly
• suffer from headaches
• experience changes in appetite
• experience changes in sex-drive or libido
• have aches and pains
• feel that your heart is beating faster.

What should I do?

 

Give yourself time

It takes time - weeks or months - to accept what has happened and to learn to live with it. You may need to grieve for what (or who) you have lost.

 

Find out what happened

It is better to face the reality of what happened rather than wondering about what might have happened.

 

Be involved with other survivors

If you go to funerals or memorial services, this may help you to come to terms with what has happened. It can help to spend time with others who have been through the same experience as you.

 

Ask for support

It can be a relief to talk about what happened. You may need to ask your friends and family for the time to do this - at first they will probably not know what to say or do.

 

Take some time for yourself

At times you may want to be alone or just with those close to you.

 

Talk it over

Bit by bit, let yourself think about the trauma and talk about it with others. Don't worry if you cry when you talk, it's natural and usually helpful. Take things at a pace that you feel comfortable with.

 

Get into a routine

Even if you don't feel much like eating, try to have regular meals and to eat a balanced diet. Taking some exercise can help - but start gently.

 

Do some 'normal' things with other people

Sometimes you will want to be with other people, but not to talk about what has happened. This can also be part of the healing process.

 

Take care

After a trauma, people are more likely to have accidents. Be careful around the home and when you are driving.

What should I NOT do?

 

Don't bottle up your feelings

Strong feelings are natural. Don't feel embarrassed about them. Bottling them up can make you feel worse and can damage your health. Let yourself talk about what has happened and how you feel, and don't worry if you cry.

 

Don't take on too much

Being active can take your mind off what has happened, but you need time to think to go over what happened so you can come to terms with it. Take some time to get back to your old routine.

 

Don't drink or use drugs

Alcohol or drugs can blot out painful memories for a while, but they will stop you from coming to terms with what has happened. They can also cause depression and other health problems.

 

Don't make any major life changes

Try to put off any big decisions. Your judgement may not be at its best and you may make choices you later regret. Take advice from people you trust.

When should I get professional help?

Family and friends will probably be able to see you through this difficult time. Many people find that the feelings that they experience after a traumatic event gradually reduce after about a month. However, you may need to see a professional if your feelings are too much for you, or go on for too long.

You should probably ask your GP for help if:

• you have no one to share your feelings with
• you can't handle your feelings and feel overwhelmed by sadness, anxiety, or nervousness
• you feel that you are not returning to normal after six weeks
• you have nightmares and cannot sleep
• you are getting on badly with those close to you
• you stay away from other people more and more
• your work is suffering
• those around you suggest you seek help
• you have accidents
• you are drinking or smoking too much, or using drugs to cope with your feelings. 

What is post-traumatic stress disorder?

Following a traumatic event, some people experience a particular condition called post-traumatic stress disorder (PTSD). Symptoms that are most commonly experienced by people with PTSD include:

• re-experiencing the trauma through vivid and distressing memories or dreams
• avoiding situations that remind them of the traumatic event
• feeling numb, as though they don't have the same range of feelings as normal
• being in a state of 'alertness' - watching out for danger.

If you are experiencing problems that might be PTSD, you should seek professional help.

What professional help is available?

Your GP might suggest that you talk with someone who specializes in helping people cope with traumas. They will usually use a talking treatment, such as counseling or psychotherapy. For example, a talking treatment called cognitive behavioral therapy has been shown to be helpful.

You may find that there is a support group for people who have been through a similar trauma to yourself. It can be helpful to hear that others have had similar feelings and experiences.

Can my doctor prescribe any medication to help me cope?

Medication can sometimes be helpful following a trauma, but it is still important to see your doctor regularly to check how you are doing.

 

Tranquilizers

There are drugs that can help to reduce the anxiety that can follow a trauma. They can also help you to get off to sleep. They are often called 'tranquilizers'. Common ones include diazepam (Valium), lorazepam (Ativan) and temazepam.

In the short term, tranquilizers can help you to feel less anxious and to sleep. However, if they are used for longer than a couple of weeks:

• your body gets used to their effect and they stop working
• you have to take more and more to get the same effect
• you may get addicted to them.

 

Antidepressants

You can become ill with depression following a trauma. Depression is different form normal sadness - it is worse as it affects your physical health and it goes on for longer. Depression can be treated with either antidepressant medication, or with talking treatments such as counseling or psychotherapy.

How can I help someone after a traumatic event?

 

Be there

It can be helpful just to spend time with someone, even if they don't want to talk about what happened. Let them know you are available to listen and offer to visit again.

 

Listen

They may find it helpful to talk about what happened. Don't pressure them - let them take things at their own pace.

 

Offer practical help

They may find it more of a struggle to look after themselves and keep to a daily routine. Offer some help, such as cleaning or preparing a meal.

About Vanessa King

Vanessa King is the Owner, Founder & Executive Director of Queen Nefertiti Productions, LLC, which produces the Ubuntu Pageants International, Hope Pageants USA & Canada and the Ohio American Royal Miss & Master Pageants.  Vanessa has been involved in the pageant industry since 2000 as a competitor, director and judge.  She began working in the entertainment industry as a model in the late 70's.  Vanessa has held several pageant titles on the local, state and national levels.

Vanessa is one of the first recipients of the Jewel Award, presented by the Alpha Phi Alpha Fraternity, Columbus Chapter and appeared in the 7th, 9th  and 10th Anniversary Editions of Who's Who in Black Columbus for her exemplary work in the community in the area of performing arts through her work in pageantry.  In addition, she is also recognized as an Entrepreneur in the 11th, 12th and 13th Editions of Who’s Who in Black Columbus, “carving her way into the business of the city.”   Vanessa has also received recognition for community service from Former Ohio Governor Ted Strickland, Former Mayor of Columbus, Ohio, Michael Coleman and the Ohio Senate.   She was nominee for the 2015 International Women’s Day Award for women making a difference in Ohio and for the 2015 NAACP Hometown Champion Award for Columbus, Ohio.

Vanessa holds a Bachelor of Science Degree in Organizational Management from Oakland City University.  She is a native of Columbus, Ohio and is the proud mother of Cassandra and grandmother of Austin.  She is also an Independent Damsel Pro with Damsel in Defense, an Independent Distributor with Makeup Eraser and an Affiliate with Buskins Legendary Leggings.

You can find more about Vanessa and her businesses/events at the following:

Websites: 

http://queenneferiti.wix.com/queennefertiti | http://www.ubuntupageantsintl.com | http://www.hopeusaandcanada.com | http://www.ohamericanroyalmis.com | http://www.mydamselpro.net/PROVanessaKing | http://queenvanessa59.makeuperaser.com | http://queenvessleggings.mybuskins.com 

Follow on Twitter: 

@VanessaJewel |@ubuntupageantsintl |@hopeusa_canada | @oharmpageant 

Follow on Facebook: 

@vanessa.j.king | @QueenNefertitiProductions | @HopePageantsUSA | @HopePageantsCanada |@DamselProVanessaKing | @QueenVanessaMakeupEraser | @QueenVeesLeggings

Some Basic Psychology

What most of us aren’t aware of is just how much of a slave we typically are to our biology – and especially when it comes to neuroscience.

We have the illusion of self-control. That is to say that we feel like we choose what we do and we choose how we feel. If we’re angry, it’s because of some injustice – we’ve thought about the situation and decided that anger is the correct response.

If you’re happy, it’s because all is well with the world and you’re content.

We then take all this information and decide what we want to do next and how we’re going to perform at that activity.

But the reality is that we are not in charge of our brains. Rather, our brains are in charge of us. And they’re largely controlled by our bodies and our situations too. Unless we understand the workings of our brain and we’re able to take conscious control over the processes that dictate our moods, our motivations and more, then we are destined to remain at the whim of certain chemicals – and completely oblivious to that fact.

Okay, so let’s go deep right off the bat. Who are ‘you’? What makes you, you?

The answer is your brain to a large extent. And your brain in turn is made up of billions of neurons – small cells that have tendril-like extensions reaching out and into the different corners of your skull. These neurons can be created, destroyed or changed via our experiences and they represent all kinds of things including memories, sights, smells, thoughts and ‘commands’ to move our body.

When an electrical impulse moves through a neuron, this means it is ‘firing’ and thus we experience whatever correlates with that firing. If you open up someone’s skull and use an electrode to stimulate individual neurons, then one might make someone see a point of red light, one might make someone move their arm and another might make them remember their Mother. 

These neurons are all interconnected and the more often two neurons fire at once, the more connected they become. Thus, when one neurons fires, it is likely that others around it will fire depending on the strength of the firing (called an ‘action potential), other activity in the area and the strength of the connection. Some ‘clusters’ of neurons form the major brain structures like the occipital lobe, motor cortex or hippocampus which are responsible for particular behaviors. Other neurons reach from one end of the brain all the way to the other!

Already you can see how your brain is not always entirely under your control. If you see something specific, then this will cause certain neurons to fire based on your memories and understanding of that object. But it might also cause surrounding neurons to fire, depending on the associations you’ve formed during that life-time.

And when certain neurons fire, they cause particular emotions. That’s because neurons communicate across synapses – small gaps between the end of one neuron (the axon – which is like a tail) and the dendrites (like arms) of another.

At the end of each axon is the synaptic knob, which is filled with chemicals called neurotransmitters, held inside ‘neuro vesicles’. When the synapse fires, it causes these neurotransmitters to be released and that then alters the behavior of the transmission and the surrounding cells. Some neurotransmitters are ‘excitatory’ and make other neurons more likely to fire. Others are ‘inhibitory’ and make them less likely to fire – and more suppressed.

Others have more complex roles. Some for example will make you more likely to remember something, while others will make you feel happy or sad. This is what controls the way you ‘feel’ about certain experiences.

Neurotransmitters are linked closely with hormones too. Some hormones act like neurotransmitters while some neurotransmitters can act like hormones. Essentially, hormones are longer lasting and generally produced in the body, while neurotransmitters have shorter-lasting effects and are produced in the brain. Even hormones produced in the body though are largely triggered by the pituitary gland, which is located in the brain. 

 

See a lion for instance and your brain will sit up and take notice owing to the associations you form with that image. Relevant neurons will fire and because those neurons are coded with danger, they will release a number of neurotransmitters like dopamine and cortisol to increase activity and say that something important is happening. This increased activity causes more of the brain to light up and areas around the hypothalamus will then begin to trigger activity in the pituitary gland, producing adrenocorticotropic hormone. The adrenal gland will also be triggered at this point, releasing the hormone epinephrine, which is essentially a form of adrenaline. This is then what causes changes in the sympathetic nervous system.

This triggers physiological changes, including:

• The acceleration of the heart and lungs
• Vasoconstriction (thinning of the blood vessels) 
• Dilation of the blood vessels leading to muscles
• Dilation of the pupils
• Sense of dread/anxiety
• Tunnel vision
• Thickening of the blood to encourage clotting after injury
• Pain reduction
• Contraction of the muscles
• Shaking
• Suppression of digestion and immune function

Essentially, the body now directs all blood, oxygen, nutrients and resources to the muscles and the brain, in order to aid in combat, escape or other physical activity.

All this is involuntary and all of this is controlled entirely by automatic responses throughout your body. And it completely changes the way you now think and the way your body operates. It changes the way people see you and it drastically effects the way you perceive everything that happens subsequently.

But it’s not just during times of high stress that you see such uncontrolled changes throughout your body. And there are many complex interactions of chemicals and hormones going on inside your body all the time…

Next week we'll dive further into neurotransmitters and how they interact with our bodies.