Stress

The feeling of being stressed is something we know well and complain about often. But really, what exactly is stress? Dr. Martha Davis and the co-authors of The Relaxation and Stress Reduction Workbook define stress as “any change that you must adjust to.” Any change? Yes, any change. And there are two specific kinds of change to which we must adjust that are classified as stress. First, there are changes we must adjust to that have negative aspects to them. This kind of adjustment to change is called dis-stress. Examples of distresses include being fired from a job, coping with serious illness, and having to meet a tight deadline. Second, there are changes we must adjust to that have positive aspects to them. This kind of adjustment to change is called eu-stress. Examples of eustress include getting married, getting a job promotion, and moving into the house of your dreams.

In spite of our complaints, most of us cope effectively with the routine stressors of our lives. We even handle the non-routine stressors that occur in our life from time to time. When our stress exceeds what is routine for a considerable length of time, or when we experience too many stressors at one time, our ability to cope decreases and we are subject to burnout. Burnout leaves us feeling overwhelmed, helpless, and out of control. Prolonged burnout leaves us vulnerable to physical and mental illness.

Many people, both those who are overweight and those who are not, eat to soothe themselves when they are stressed. Following bariatric surgery, this coping method is no longer readily available. The restricted size of the stomach usually makes it impossible for a patient to consume enough food to experience a soothing effect. Patients who graze (constantly snack on small amounts of food) in response to stress can consume enough to cause a weight plateau or even weight regain. In some cases, bariatric patients find that they experience a “queasy stomach” when they are stressed. When queasy, the last thing a patient wants to do is eat.

Described below are four relaxation techniques designed to help us effectively and proactively cope with stress and reduce its negative physical and psychological effects:

Stretching When we are stressed, our muscles contract and create physical tension in one or more areas of the body. We may have a pain the neck, an aching back, or a headache. Stretching helps us to pull out, or release, the tension by relaxing our muscles. It is good to stretch several times a day. Reach up to the ceiling and out to the walls. Bend over at the waist and reach to the floor (do not bounce or push further than comfortable). Slowly stand up, place your hands on your hips and carefully twist to look over one shoulder and then the other. Shake your hands and take some deep breaths.

Rhythmic Breathing

Rhythmic breathing helps us relax by releasing endorphins into our system. Endorphins are our body’s natural chemical of well-being. To practice rhythmic breathing, sit comfortably and inhale through the nose to the count of four. Hold your breath for the count of four. Exhale through the mouth for the count of six or eight (as is comfortable for you). Breathe in this pattern for two to five minutes.

The more you practice this breathing technique, the more benefit you can receive from it. The technique does not work well immediately after eating.

Guided Imagery

Guided imagery is using our imagination to take a break from a stressful situation. To use guided imagery, sit in a quiet, comfortable place. Close your eyes and take some deep breaths. Let your mind wander to some lovely place you would enjoy. You might visualize yourself walking on the beach or in the woods. Let yourself try to imagine all the sights, sounds, smells, and tastes of the experience you are picturing in your mind. Linger in your lovely place as long as you choose or have time to do so. When you are ready to end your imagery experience, open your eyes, stretch, and resume your daily activities.

Deep Relaxation

Deep relaxation is designed to help us relax physically, mentally, and emotionally. To relax deeply, find a comfortable place to sit or lie down. Relax your muscles by focusing on each major muscle group, tense each muscle group, hold the tension for the count of five, and then release the tension to let the muscle group go limp. (Example: Focus on your feet. Tense the muscles in your feet. Hold the tension in your feet for the cunt of five. Release the tension and let your feet go limp.) Once you have tensed and relaxed each muscle group, do your entire body all at once. Tense every muscle in your body from head to toe, hold for the count of five, and then release the tension and let your entire body go limp.

When you have relaxed all of the muscles in your body, focus on your breathing. Take some deep breaths and let your breathing be easy and comfortable. Engage in a guided imagery experience for as long as you are able, or choose, to do so. End your deep relaxation experience by opening your eyes, taking some deep breaths, and stretching.

When you have relaxed all of the muscle in your body, focus on your breathing. Take some deep breaths and let your breathing be easy and comfortable. Engage in a guided imagery experience for as long as you are able, or chose, to do so. End your deep relaxation experience by opening your eyes, taking some deep breaths, and stretching. You are encouraged to use the relaxation techniques described above to help you cope with and recover from stress without overeating. They may also be used to calm your stomach when upset by stress so that you can eat comfortably