Watching Tragic Events Can Create Stress

Over the past few weeks, it seemed that any time you turned on the radio, booted up a computer, checked the news on an iPhone or looked at the TV, there was a consistent bombardment of tragic pictures and personal testimonials of horrific scenes in world news – some of which included wind-torn, devastated towns in Oklahoma.

While we want to remain informed and are drawn to this news, our own empathic values allow us to absorb the heartache of traumatic stories, which can then become entangled with the real stresses of our daily life.  Visual pictures make an impression in our brains that inform our bodies how to regulate the impacts of traumatic events, regardless of them being in real time, past or remote.

In real time, we react to current traumatic situations by becoming more attentive; our pulse rate increases allowing more blood to the brain, our frontal lobe activity is elevated (required for decision making), and our bodies are ready for action.  This mode is a “flight or fight” mode and is a reaction that allows for our survival.

Sometimes, an event is portrayed in the news which looks and feels real because of the emotional connection our brains make to the event.  We can be triggered by sensory stimulation; a similar place, feeling, or reaction of others.  Under this triggered stress, the brain can get confused and react as if the event was happening in real time.  The news and images evoke stress triggers which resonate as real fears, real depression, and real hopelessness.

If you are watching the news and you feel your heart begin to race, your temperature rise and/or your pulse increase, you are experiencing a response to what you see or hear.  Your resourceful brain is responding and getting ready to react.

So, what do you do?  Take a break.  Don’t let this physical response continue.  Remind yourself that you are safe, this is not happening now.  If your thoughts are telling you that you are not safe, this could be the first sign of acute stress.  Share your feelings with someone else, a relative and/or a friend.

If these feelings continue and create problems in your everyday life, such as disrupt your work day, wake you up in the middle of the night, and/or cause issues within your family, then you should consider calling a professional counselor to help you learn ways to cope. 

-Posted by Dawn Perez, LPC, NCC 

*Dawn Perez, LPC, NCC is now accepting new patients in the Gainesville office*

Sources: http://udini.proquest.com/preview/media-coverage-of-terrorism-a-meta-goid:216938409/

The Importance of Cooking & Eating Out Less

I grew up in a time when eating out was considered a special treat. I bet if you’re over 30, you did too. My family went out for Mexican food, our favorite, about once a month. My sister and I were even allowed to order a soda! Woo hoo!

Nowadays, Americans eat out a whopping average of 4-5 times per week! The proliferation of fast food restaurants and mid-priced chain restaurants, along with more two-income families, made that number possible.

The decline in cooking at home and the rise in eating out correspond to the rise in overweight and obesity in the U.S. Research has shown that eating at restaurants is associated with higher BMI and weight gain. A restaurant meal is more likely to be higher in unhealthy fats, sugar, sodium, and calories than a home-cooked meal, plus restaurant portions are likely to be significantly larger than home-cooked meals.

I tell my patients that cooking at home is probably the most important thing you can do to improve your diet. It doesn’t even matter what you cook - it’s the act of cooking itself. People who cook eat a healthier diet and smaller portions without giving it a thought. Think about it – are you really going to eat French fries that often if you cook at home? No! Are you going to eat four cups of pasta on a giant restaurant-size plate? Probably not.

For those that claim “I don’t have time to cook,” I urge you to rephrase that to “Cooking is not a priority.” We find the time for activities we value, like surfing the internet or watching TV. The problem is we don’t value cooking enough.

For those that claim “I can’t cook,” I say “Yes you can.” Don’t be turned off by watching fancy chefs on Food TV. Cooking can be easy and like anything else, you get better with practice. Tag recipes that catch your eye in cookbooks and websites and follow the instructions!  My current favorite sources are RealSimple.com and EatingWell.com.  I pick quick recipes so I’m not in the kitchen for more than 30 minutes.  I use ZipList.com to help me organize my recipes, plan my meals, and create grocery lists. I plan 4-5 meals a week to leave wiggle room for a meal out or leftovers. Sometimes, I also use Sundays to prep for the week.

Make cooking at home a priority and I bet you’ll see your health improve. Schedule a consult with one of Nova’s dietitians to help you make cooking and healthy eating a part of your life.

-Posted by Nicole Holovach, RD

Healthy Weight as a Lifestyle

Not too long ago, it occurred to me that the only difference between me and someone who doesn’t feel that he/she will ever “master” this wellness thing (a healthy weight, regular fitness, etc.) is that I just keep getting back in the saddle.  (Remember, I used to be 50 pounds overweight, so I’ve had lots of practice over the years...and still do!)

Think about it: How did you ever succeed at your first job, or the next job, or the one you’re in now? What about being a good parent or spouse?  So-called failures are inherent in life; in fact, they are so necessary for us to grow that I don’t believe in failures, only lessons.  For some reason, though, patients look at weight loss as not only a task to complete, but one that must be done “right.”  When that’s the viewpoint, as soon as you lose your footing, you’re likely to think it’s time to hang up the reins.  

What if you started looking at your weight and life as a journey?  Not just a "to-do" to check off. (After all, your weight is never “done” because there’s this "next-level" game called “maintenance” - for which you’re immediately qualified!)  And, not something that has to look a certain way.  But rather another wonderful path by which you get to prove your perseverance and refine your character.  

For example, there’s never any going “off” your plan if you see healthy eating as a long-term lifestyle.  This would mean that you realize that it's vital to treat yourself regularly, rather than a short-term diet that causes deprivation.  It’s still important to have structure, but it needs to be a flexible, freeing, innately natural structure.  Not regimented or forced structure that has you going from an “all” to “nothing” mentality in .5 seconds. 

No matter what happened yesterday–whether I overdid the Extreme Cookies ‘n Cream and ended up feeling sluggish OR I had 7 servings of veggies and a kickin’ run–either way, I know I’m gonna be back on the trail today. That’s how I think now that I know health is a lifestyle.  

To help you think about your weight and wellness as a lifestyle, it’s important to examine your beliefs and patterns, and customize a plan of action.  The following coaching questions will help:

1. What’s your biggest challenge? (i.e. Mindless snacking, not planning or preparing meals, feeling overwhelmed at work, unmotivated to exercise)
2. Why is it a challenge? (What mindset or life circumstances make it difficult for you?)
3. What’s one thing you will do today and this week to shift your perspective and practice something new? (i.e. Pausing to rate your hunger on a hunger scale and eliminating distractions in order to combat mindless snacking, or expanding your definition of exercise to include your past love of dance and researching some DVD or class options) 

 

--Posted by Sarah Sutton, MS, CHWC, CPT, Wellness Coach