Moderator: Dan E. Staso, Ph.D.
Hi, and welcome to our bariatric support group here in San Pedro at Peninsula
Hospital. Tonight’s topic is "How to Deal with Stress". Our program
psychologist, Dan Staso, PhD will be our presenter this evening.
Dr. Staso: I am interested in hearing if you find there is any connection
between stress and eating for each of you.
Betty: My surgery was April 1998. I have lost 142 pounds. I have lost a
lot of inches in the past several months. I have been gaining tons of muscle
because I have been working out a lot. I do cardiovascular exercise 2-3 days per
week. I go to weight training four times per week. I had a personal trainer for
48 sessions. When I have a lot of anxiety I eat candy. I can't have too much
candy or I end up dumping. I haven't had as much candy since our last meeting.
What you taught me really helped. I am keeping a journal. I do have a tendency
to want to nibble. There was a period of time when I didn't keep a journal for
5-6 days. Then I came back and I am journaling now. I have found that to be
extremely helpful. My major stressor is that I have a parent who is ill. She
refuses to take her medication and she is very negative. She won’t go to a
nursing home. I'm not really a cold person, but she has worn me down to the
point that I don't feel empathy for her pain. Then I feel guilty that I don't
have empathy for her pain. This causes a lot of stress.
Veronica: My surgery was in 1991. I have lost 110 pounds. Stress and
eating have always been connected for me. I can relate to a lot of what these
women have said. I have temporary guardianship of some family members. My
parents have been ill and I have been taking care of them. It feels like I don't
have my own life. If I'm sad about something like my mother’s illness, I turn to
comfort food. Comfort food is chocolate and I can eat a lot of it. I get mad if
any of my family members tell me I have to lose weight. Chocolate is my favorite
food to deal with stress. I can eat low-grade chocolate without it bothering me.
I graze. Once when my mother was very ill, I had four candy bars at the
hospital. The challenge for me is to be able to take a bite and be able to walk
away, but I haven't been able to do that for a while.
Harriett: I had the surgery in March 1997. I have lost 158 pounds. Stress
and eating have always been connected in my life. After my surgery, it is much
easier to give up food as a means of dealing with stress. Now I walk away from
food. I deal with stress differently. I don't use food as a comfort anymore. I
use to hoard food and eat all the time. Now I don't have the hunger or cravings
like I used to anymore. Now I find a different way to deal with my stress. I’ll
go for a walk. I’ll exercise or do some crafts. My food isn’t my comfort
anymore. I can't eat chocolate cake or cheesecake, and those were my comfort
foods. I have no choice. If I even try to eat the comfort food I used to eat
before, I would feel so ill I would be on the floor.
Wanda: My surgery was May 1998. I think I have gained some weight
recently. I have been under a lot of family stress and I haven’t been
exercising.
Dr. Staso: Thanks for sharing how stress affects your eating. I want to
teach you some stress management techniques:
Stress Management Strategies
1. Make sure you get some physical exercise every day. Walking 30-60 minutes per
day is ideal. Or, of course, you could go to the gym. Aerobic exercise is a
major stress reducer.
2. Make sure you get at least ten minutes of sunlight every day. Being in the
shade is okay.
3. In your mind, separate the things in your life that you have no control or
influence over vs. the things you do have control or influence over. Emotionally
detach yourself from the things you have no control or influence over. You only
have a limited amount of mental and emotional resources to get through the day.
You want to use it wisely. Devote your energies toward something you do have
control or influence over. Make a conscious decision about how you want to
experience your life.
4. Use the Four Step Relaxation Process (8-10 minute): Get yourself in a quiet
place. Relax. Take ten deep breaths, then breathe normally. Relax your facial
muscles around your forehead, eyes, cheeks, lips, chin, and neck. Repeat the
phrase "my right hand is warm, my left hand is warm, my right leg is warm, my
left leg is warm." Relax and give in to the pull of gravity. Say the following
words to yourself, "Relax, let go, detach, drop it." It might even interrupt the
compulsion to reach for sweets or food.
5. Learn that it is okay to say "no" occasionally.
6. Remember that you don't have to do everything that your family, friends, and
others ask of you.
7. Don't take yourself too seriously.
8. Stay out of debt.
9. Don't hold on to resentment or guilt.
10. Don't complain: "Thanks for everything, I have no complaints."
11. Reduce the negative things you say to yourself.
12. Keep a journal.
13. Express your feelings openly and without antagonism or hostility.
14. Attend a bariatric support group.
15.Talk to a friend daily.
Well, I hope I have been able to share a few insights for you this evening see
you next time.
|
View Online Seminar
Attend a Free Seminar
Research
