Dr. Shelley Sommerfeldt 11/21/18 Dr. Shelley Sommerfeldt 11/21/18

Worried About Overindulging This Holiday Season? Here Are 6 Mindful Eating Tips to Help:

As we enter into the holiday season, it’s important to remember that having a balanced mindset can help reduce overindulging and promote healthier eating habits. Read more for tips on mindful eating.

This year has been incredibly challenging for most, if not all of us. With a pandemic, quarantines, social distancing, isolation, etc., it’s hard just to function day-to-day. When we add on holidays, it can be even more challenging. Many people are choosing to avoid holiday gatherings, in general, or to join in online or zoom calls to “see” friends and family. While this may reduce the chances of overindulging, for some, they are still faced with struggles in their own home. It is important to remember that balance and healthy eating are still essential to our overall wellbeing. The key here is balance This means that while we can absolutely indulge in celebration and enjoy a slice of our favorite pie, we must also maintain good self-awareness of our food intake and emotional process while eating and get back on track after the celebration ends.

The number of individuals struggling with eating disorders in this country has been quoted as high as 30 million by the National Eating Disorder Association. Therefore, many people may be dealing with the challenges of be triggered by food during the holidays. Emotional eating occurs when one’s emotional state causes them to binge eat or repeatedly overindulge. This can be particularly difficult to manage during this season as we tend to have more food available as well as lots of sugary treats to entice. If you find yourself struggling to control emotional eating episodes or urges to overindulge this holiday season, here are some tips that may be helpful.

6 Tips to Reduce Emotional Eating:

1. Prepare for mealtimes.

It is important to think ahead. This could include bringing some healthier snacks along with you where you know healthy food options may be limited or preparing a side dish that is a healthier option for you. Also, be sure that your good decisions begin while grocery shopping. If you limit your unhealthy options to begin with, this can help you fair better when it comes to mealtimes.

2. Manage stress.

The holidays can be stressful. When our stress levels are high, it has been noted that we tend to have higher episodes of emotional eating. It is important that you are managing your stress levels before and during the season to ensure that you do not engage in unhealthy eating as a poor coping mechanism. Some healthy ways to manage stress include: exercising, journaling, laughing, and engaging in distracting hobbies.

3. Get emotions under control.

Emotional eating is triggered by experiencing difficult or unhealthy emotions as well as challenging cognitions that impact the way that we think. One way to reduce emotional eating is to feel more in control of your emotions. This may include engaging in mindfulness or meditation. Mindfulness is a state of being fully in tune and aware of your present moment, including your thoughts, feelings and body experiences. Mindfulness can help you to feel very present and engaged in the moment as well as more in control to how you are feeling. Another way to get emotions under control is to express them. This could be to briefly write in a journal or call up a friend to talk about how you are feeling. The point here is that you are walking into a situation with a better overall mental and emotional state.

4. Engage in mindful eating.

Mindfulness is a state of being fully aware and in tune with your present moment; therefore, when we eat mindfully, this means we are being fully aware of ourselves and our experience with food. Mindful eating means taking a pause prior to eating to calm and center yourself. You can take a few deep breaths to really get yourself grounded. Then prior to eating, pay full attention to your food, how it looks and if there are any smells. Then as you take your first bite, really focus on the experience of chewing the food, what the food tastes like, what the texture is like and how it feels to eat the food. Continue this exercise throughout your eating experience to really help you slow down and focus on the present moment.

5. Manage alcohol consumption.

One critical piece of food intake that people often forget, is consuming alcohol. During the holiday season, many people may enjoy an alcoholic beverage here and there. It’s important to be mindful of your alcohol intake as this can impact your food consumption. When people do not monitor their alcohol intake they can often over eat without even realizing. Alcohol can lower our inhibitions and impact our judgment and thought process.

6. Get in the right mindset.

While emotions obviously play a huge role in emotional eating episodes, your mindset and the way that you think are equally important. Get into a good mindset! This could be engaging in positive affirmations before you go and speaking to yourself in a positive way like, “I can do this,” “I have my relationship with food under control,” “I can have a healthier relationship with food.” The purpose here is to utilize positive self-talk to impact the way that you think about yourself and your situation. This will set you up for entering the holidays with both your emotional and mental state in a more positive frame.

ONLINE MINDFUL EATING CLASS

For more information on mindful eating, check out our self-guided online class: Mindful Eating: A Healthy Relationship With Food. This class provides a workbook complete with information on emotional eating, mindful eating tips and homework assignments to guide you through the material as well as an hour and half of video series content. The class also comes with a guided mindful eating exercise.

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

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Dr. Shelley Sommerfeldt 11/5/18 Dr. Shelley Sommerfeldt 11/5/18

Self-Care Tips for Postpartum Depression

Here’s a brief blog about the common symptoms of postpartum depression, some tips on coping and self-care as well as resources for seeking professional help.

A postpartum depression can be seen anytime within the first year after childbirth, and between 10-20% of mothers suffer from postpartum depression. This depression can be seen not only after childbirth, but also sometimes during pregnancy, following a miscarriage, stillbirth or termination of a pregnancy. A woman may experience several symptoms during or after pregnancy, which will impact her ability to accomplish daily tasks.

Many women experience emotional changes after childbirth; however, some differences between postpartum depression and “the baby blues” are that postpartum depression is less common, lasts for a longer period of time, the symptoms are more intense, and the effect influences a woman’s ability to function as she normally would.

Many women feel embarrassed or guilty for feeling this way. However, receiving treatment is essential to help mothers effectively parent their child. Mothers may be greatly impacted by these feelings and thus lose confidence in their ability to parent, which can also increase their depression. The research shows that postpartum depression can impact the infant by causing distress, difficulty with emotional bonding, delays in development, and behavioral problems.

Postpartum depression symptoms may include:

Irritability
Sadness
Trouble concentrating
Feelings of guilt and worthlessness
Loss of interest or pleasure in life
Loss of appetite
Less energy or motivation to do things
A hard time falling asleep, staying asleep or sleeping more than usual
Increased crying
Feeling hopeless or overly guilty
Restlessness or anxiety
Unexplained weight loss or weight gain
Having thoughts about hurting yourself or about hurting your baby

Here are some tips for helping yourself:

1. Take some of the pressure off yourself. You are not “Supermom”. Be honest about how much you can do and be willing to ask others for help. This could include help during nighttime feedings, such as having your partner bring the baby to you at night, or help with household chores from a family member, neighbor, friend, or professional services. This social support will help you find time for yourself so you can rest.

2. Finding time for rest is important. Take frequent naps when another person is helping you or when the baby is also sleeping.

3. Talk about your feelings! Speak with friends, family, and your partner about what you are feeling. This can help to alleviate some of your emotional pain as well as find support in others.

Another idea is to keep a journal to write in daily, which can assist you in expressing your feelings and "letting it all out."

4. Find time to spend alone, just something for yourself, which could include reading, exercising (such as walking), taking a bath, writing in your journal, or meditating.

5. Understand your feelings. Know that you are not alone, and that it's okay and normal to feel overwhelmed. Bringing a child into the world brings many changes and many challenges.

6. Find additional support. Call a local hotline number, see the resources below for information and services, join a local support group for women, or seek professional therapy.

Postpartum depression is very real and can be very serious. Seek professional help when needed.

Resources:

Postpartum Support International: (800) 944-4773

http://www.postpartum.net

Postpartum Depression

https://www.postpartumdepression.org

Suicide Hotline: (800) 273-TALK