Take a Chill Pill

Is stressed out the new normal? According to the survey Stress in America, 35% of Americans reported an increase in stress over the last year. And one in five Americans consider his or her stress extreme. Stress affects our health and spirit, but does it lead to food cravings and weight gain?

Stress is the combination of a stressor and the body’s reaction to it. A stressor can be thought of as a trigger, causing us to experience stress, whether it’s from a major life event or small daily hassles. We experience two types of stress. Eustress, or positive stress, refers to the stress felt while taking a test, during a job interview, or before public speaking; this type is termed as positive as it can often enthuse or excite. Undoubtedly, we can’t always avoid stress, and in this case, we may not want to. Eustress can provide a burst of adrenaline, helping us focus and meet deadlines, giving us our “competitive edge.” Eustress provides mental alertness, motivation, and efficiency; this is why individuals (including myself) often claim they work best under pressure. However, we all know that this is not true for everyone. Each individual perceives stress differently. Research suggests that people who view stressful situations as chances for growth usually avoid stress-related symptoms. But this is definitely not the case for all of us. Negative stress, or distress, occurs when your body cannot return to a relaxed state even in the absence of the stressor. For most, distress is caused by financial woes, work struggles or family pressures; this stress produces conflicting feelings [from eustress] that can take a toll physically and emotionally. Physical signs of negative stress include: changes in eating or sleeping patterns, weakness, dizziness, frequent headaches, neck and back pain, and frequent colds and infections. Emotional signs of negative stress include: persistent hostile or angry feelings, increased frustration with minor annoyances, nervousness, lack of concentration, anxiety, and depression. Left unchecked, chronic negative stress can contribute to high blood pressure, heart disease–and even obesity.

Does Stress Affect Weight?

Not every individual has mastered the art of successfully coping with stress. Each of us handle it in a different way. I seek stress-relief through distance running, which may not seem so awful to anyone unless you’re asking my kneecaps. So whether we want to admit it or not, we all have methods of madness we generally resort to. Stress in America reveals that 36% report overeating or eating unhealthy foods, and 27% report skipping meals in response to stress. Despite the common belief that stress directly leads to weight gain, research shows inconsistent results. A study published in the June 2011 issue of Obesity looked at over 14 studies and found only a very small association between stressors and weight gain. But a separate article, published in Nutrition, found evidence that stress contributes to either under- or over-eating and that long-term stress contributes to weight gain, perhaps because of the quote we’ve all heard, “eating our feelings.”

Comfort Through Food

Research suggests that while stress may not always lead to eating more–some people eat less and lose weight when stressed–it’s likely to lead to less healthy food choices. One study found that both normal weight and obese women who felt stressed had a greater drive to eat, were less able to control their eating (binge), and were therefore more likely to gain weight. More research is needed for concrete conclusions about how stress relates to body weight, food intake and food preference but that doesn’t mean you should wait to learn to stress less. Here are 3 tips to help:

• Relax. It’s vital to learn how to physically relax. Progressive muscle relaxation, visualization, and mindfulness are techniques to help better manage stress. Also, simply breathing through your diaphragm rather than only your chest can calm your body.
• Change your thoughts. The way in which we interpret stressful situations usually adds to stress. Changing the way you think about stressors can help you cope with current stress in a more positive, productive way.
• Get moving. Physical activity is one of the most effective ways to temper stress. Exercise releases endorphins throughout our body and help us to feel good and stress less. Also, try simply stepping outside to get some fresh air as it can really improve your outlook and perspective on life.

If you find that your stress is interfering with your ability to function as a parent, spouse, worker or student–seek help. Professional help can allow you to manage stress and enjoy your life.