mindfulness-prioritizing self-care to cultivate stress ... · mindfulness: prioritizing self-care...

Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience

Positive Choice Integrative Wellness Center 1

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Mindfulness: Prioritizing Self-CareTo Cultivate Stress Resilience

Positive Choice Integrative Wellness Center

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Today’s Agenda

ü Discuss stress, stress eating behaviors, and strategies for stress resiliency.

ü Review the hunger and fullness scale to practice self-care and maintain wellness.

ü Review the restrict-binge cycle to practice self-care and maintain wellness.

ü Explore self-care and its importance in maintaining emotional wellness as well as a healthy weight.

ü Consider ways to practice self-care such as practicing mindfulness and mindful eating.

Mindfulness Thoughts Planning Exercise Goals


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Check-In

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How are you?

How was applying Grocery Shopping this past week?

What were some successes/challenges in this past week?

What’s on your mind?

and or


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Minute of Mindfulness

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What is Wellness?

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Can we Talk?...about stress.

Food for Thought: what are sources of stress? what does stress feel like? How does stress impact thoughts? Feelings? Eating behaviors? Weight?

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The Stress Spectrum


Acute Stress

DistressChronic Stress

Daily Stress

Calm

Healthy

Unhealthy

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Systemic Effects of Acute Stress and Chronic Stress


Respiratory:Increased, Rapid BreathingHyperventilationPanic Attacks

Cardiovascular:Increased, Rapid Heart RateBlood Vessel ConstrictionHypertension (↑blood pressure)Inflammation and Atherosclerosis (‘hardened arteries’)

Gastrointestinal (GI):Reduced Hunger Signals/ GI Activity

↑ Ingestion, Impaired Digestion, Absorption, Utilization, and Elimination

Musculoskeletal:Muscle ContractionTension Headaches/Migraines

Nervous:‘Fight or Flight’ ResponseIncreased Mental Activity

Insomnia and IrritabilityMood Disorders

Disordered Eating

Endocrine (Hormone):Hormone Cascade:

Epinephrine → Cortisol Hyperglycemia (↑blood sugar)

Hyperinsulinemia (↑Insulin) Immune:Increased Immune Response Inflammatory Response

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Real or Perceived

Stress Physical Stress Response: ‘Fight-or-Flight’

Glucose Release and Insulin Response

Increased Hunger Cues

Mood Fluctuations

Psychological Stress Response: Food = Stress Relief

↑ Food Intake and Excess Energy Storage

Dopamine Reward System Response

Reinforced Behavior Pathway: Food = Stress Relief

Emotional Response to Eating Behavior and Weight Gain

Ineffective Stress Coping Mechanisms

Stress and Eating Behaviors


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Mindless Eating


Needing Smaller Clothes

Mindlessly Losing Weight

Mindlessly Gaining Weight

Needing Bigger Clothes

1,000+ Calories Less

100 Calories Less 100 Calories More 1,000+ Calories More

The Mindless Eating Margin

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Restrict-Binge Cycle


Uncom

fortab

ly Fu

ll

Extre

mely F

ull

Very

Full

Full

Satis

fied

Neutra

l

Sligh

tly H

ungr

y

Very

Hungr

yHun

gry

Extre

mely H

ungr

y

Raven

ous

Restrict Binge

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Systemic Effects of Calm


Respiratory:Normal, Rhythmic Breathing

Cardiovascular:Normal Heart Rate/Pulse

Gastrointestinal (GI):Healthy Ingestion (eating behaviors),

Digestion, Absorption, Utilization, and Elimination

Musculoskeletal:Relaxed Muscles

Nervous:Homeostasis (Balance)

Endocrine (Hormone):Homeostasis (Balance)

Immune:Homeostasis (Balance)

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Self-Care and Stress Resilience

Mental health is a priority. Happiness is an essential. Self-care is a necessity.

- Anonymous

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Stress Resilience Strategies


Beliefs

Nutrition

Mindfulness

ConnectionNature

Exercise

Food for Thought: what are other ways to cultivate resilience? How do self-care strategies help with weight management?

Sleep

CreativityLeisureJournal

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Having the Right Locus


Thoughts of Others

Opinions of Others

Actions of Others

Words of Others

The News

Political Views of Others

Locus of Concern

Locus of Control

Religious Views of Others

Diet Culture

The EconomyThe Weather

Obesogenic Culture

Expectations of Others

Emotions of Others

Your Choices

Attitude

Actions

Body Image

Knowledge

MediaOccupation

Thoughts

Purchases

Geography

Opinions

Words

Nutrition

Exercise

Sleep

Views

Activities

Schedule

Priorities

Priorities of Others Affiliations

Friends

Self-Esteem

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Self-Care

Refills: Daily As Needed

Duration: For Life

q Sleep Inq New Water Bottleq New Exercise Appq New Calm Appq New Journal

q Free Dayq Fun Dayq Spa Dayq Vacationq _________

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Mindfulness


Mindfulness means paying attention in a particular way, on purpose, in the present moment, and non- judgmentally.

- Jon Kabat-ZinnCreator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society

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Mindful Eating


• Cultivating awareness to promote balance, choice, wisdom, and acceptance.

• Being present to be free from unhealthy, reactive, and habitual eating patterns.

• Observing body sensations to experience insight about how to achieve healthy eating goals.

• Exploring thoughts, feelings, an emotions to acknowledge responses to food without judgment.

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What is the Difference Between Physical and Emotional Hunger?


Physical Hunger Emotional Hunger• Experienced gradually, intensifies over time. • Experienced suddenly, does not intensify.• Can be prolonged for some time. • Feels as if it needs to be satisfied instantly. • Hunger cues come from the gut (growls,

pangs, hollow feeling, nausea, etc.).• Cues to do not come from the gut, any gut

discomfort from overeating is ignored.• Hunger cues come from the brain (foggy,

difficulty concentrating, irritability, etc.).• Cues come from the mind, if attention is

diverted from the craving, it may disappear.• No specific food cravings, any food will do. • Craving a specific food, only that food will do.• Fullness cues come from stomach and brain. • Fullness cues are ignored or overridden.

Food for Thought: A journal can provide insight into emotional eating behavior. What are other ways to discern physical from emotional hunger?

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Mindful Q&A

Mindful

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Mindful Eating Strategies


• Eat Adequately

• Eat Balanced

• Eat Slowly

• Eat Attentively• Eat Intentionally

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Positive Choice Integrative

Wellness Center#thrive

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Focus on Fitness

Positive Choice Integrative Wellness Center23

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Mindful Eating Practice


SavorySalty

Sour

Sweet

Bitter

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What Else is Part of Your Wellness Plan?


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Note on Nutrition

Focus on Fitness

Nutrition: __________________________________________________________________

Fitness: ___________________________________________________________________

Mindfulness: _______________________________________________________________

Other: _____________________________________________________________________

Minute of Mindfulness

SMART Goals

Make your goals Specific, Measurable, Action-oriented, Realistic and Time-limited


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mindfulness-prioritizing self-care to cultivate stress ... · mindfulness: prioritizing self-care...

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