In recent years, stress and its effects on both our body and our mind have become one of the main reasons for consultation in the offices of doctors and psychologists. If we add some type of eating disorder to this stress, the impact on the person’s health is even greater
Stress usually leads to impulsive behaviors, so for people who suffer from an eating disorder, the stressors present in the environment and in society can lead to a worsening of symptoms, as it is reflected in more serious food restrictions or in the increased binge eating and purgative behaviors.
What effects does stress have on eating disorders?
To better understand how stress affects the development of eating disorders, we will need to know how stress affects our body in general. In stressful situations, our body releases high levels of cortisol into the bloodstream.
This hormone, known as the stress hormone, triggers a series of reactions such as an increase in respiratory rate and elevation of heart rate , among many others. When these levels of cortisol remain chronically, a large number of alterations can appear in the body such as sleep problems and disorders of the digestive, cardiovascular and immune systems.
Causes of eating disorders
In the case of people with some type of eating disorder, high levels of stress are usually caused by both social and environmental factors, including the pressure exerted by society regarding the ideals or canons of a perfect body.
Furthermore, emotional factors such as the feelings of guilt and shame that the person feels about their own body or image favor and enhance the development of these states of stress and continuous tension.
However, not everything is negative when we talk about stress. Stress does not always have to be related to negative feelings of anxiety and anguish If people are able to learn and internalize effective stress coping mechanisms, such as relaxation responses, it is possible to channel this energy into fuel for our motivation for action and change.
With the right tools and techniques, healthy stress levels can be harnessed as a motivating force. In the specific cases of people who suffer from an eating disorder, with the right help, stress can be the driving force that gives these people enough power and motivation to find an alternative to their food impulses.
This drive or motivating energy can serve to find a way to reconcile with food and with their own body, also finding activities that are pleasurable and that help them feel at peace within themselves.
Techniques to manage and reduce stress
However, the ability to convert stress into motivation and positive energy does not appear by magic. There are a large number of techniques that, carried out constantly and tenaciously, can help the person with an eating disorder relieve and reduce the effects that stress has on their body and mind.
Next We present a series of extremely useful recommendations for managing stress and its consequences
1. Muscle relaxation techniques
Through muscle relaxation techniques the person becomes aware of the state of their muscles and consequently is able to relax them When our muscles are relaxed, signals are sent to our brain to reduce the state of tension it is in, which facilitates the reduction of stress levels.
At the beginning, the person must voluntarily tense the different muscle groups of the body to then release their tension. This exercise involves everything from the limbs to even the facial muscles.
2. Muscle massage
Continuing with physical relaxation techniques, Muscle massage therapy on muscle areas of tension triggers a relaxation response which helps reduce stress and relieves pain caused by physical tension accumulated throughout the day.
Performing a massage in areas such as the neck, back and shoulders gives us a moment of relaxation and releases stress that is not beneficial. Although these massages can be performed by yourself, it is advisable to go to a specialist to minimize possible damage and enjoy this relaxing moment even more.
3. Activities like yoga or tai chi
Practicing relaxing physical activities such as yoga or tai chi will help, in addition to staying in shape, to develop a large number of body awareness techniques which enhance self-acceptance.
Through yoga it is possible to focus the mind and body, performing all types of movements that provide strength and balance. Numerous studies have revealed that these types of activities promote self-acceptance and the development of a positive self-concept. Which is particularly useful in eating disorders.
Besides, Other activities such as reading or listening to music help us distract and calm down providing a productive outlet for the energy we have left at the end of the day.
4. Meditation exercises
There are countless meditation techniques that can be very useful in developing mindfulness about eating patterns and thoughts around the body and food.
Mindfulness exercises, breathing meditation, and body scan meditation are some of the most useful techniques. Which generate states of relaxation and promote self-acceptance.
5. Connect with others
When we are stressed, It is particularly useful to seek contact with other people Connecting with friends, family and people we appreciate makes us feel much better. Talking about concerns or problems to trusted people humanizes our experiences and helps us release tensions
6. Connect with nature
Do outdoor activities and walks, breathe fresh air and let the sun increase our vitamin D levels will help us reconstruct our thoughts and release tension and stress.
By constantly practicing these relaxing techniques and activities, the person with an eating disorder will find a way out of their feelings of stress and anxiety. This will favor the development of willpower and, together with the help of a health or psychology professional, will help in the process of reconciliation with your own body.
