How is stress related to eating disorders?

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 often leads to impulsive behaviors, so for people with an eating disorder, stressors present in the environment and in life society can lead to a worsening of symptoms, as it is reflected in more severe food restrictions or in an increase in binge eating and behaviors purgative.

What effects does stress have on eating disorders?

To better understand how stress affects the development of eating disorders, we need to understand how stress affects our bodies in general. In stressful situations, our body releases high levels of cortisol to the bloodstream.

This hormone, known as the stress hormone, triggers a series of reactions such as an increase in the respiratory rate and elevation of the heart rate, among many others. When these cortisol levels remain chronically, a large number of alterations can appear. in the organism such as sleep problems and disorders of the digestive, cardiovascular and immunological.

• Related article: "The 6 stress hormones and their effects on the body"

Causes of eating disorders

In the case of people with some type of eating disorder, high levels of stress are usually caused by both factors social and environmental, including the pressure exerted by society regarding the ideals or canons of a body perfect.

In addition, emotional factors such as feelings of guilt and shame that the person feels about of their own body or image favor and enhance the development of these states of stress and tension keep going.

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 capable of learning and internalizing effective stress coping mechanisms, such as relaxation responses, it is possible to channel this energy to turn it 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 with an eating disorder, with the right help, stress can be the force drive that gives these people the power and motivation to find an alternative to their impulses with the meal.

This drive or motivating energy can serve to find a way to come to terms with food and with your own body, also finding activities that are pleasurable and that help them feel at peace in them 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 in a constant and tenacious manner, can help the person with an eating disorder to alleviate and reduce the effects that stress has on your body and on your 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 is therefore able to relax them.. When our muscles are relaxed, signals are sent to our brain to reduce the state of tension in which it is found, 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 elicits a relaxation response that 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 done by yourself, it is advisable to go to a specialist to minimize possible damage and enjoy this relaxing moment even more.

3. Activities such as yoga or tai chi

Practice relaxing physical activities such as yoga or tai chi will help, in addition to being in shape, to develop a large number of body awareness techniques which enhance the self acceptance.

Through yoga it is possible to focus the mind and body, making all kinds of movements that provide strength and balance. Numerous studies have revealed that this type of activity favors self-acceptance and the development of a positive self-concept. What is particularly useful in eating disorders.

Besides, other activities such as reading or listening to music help us to distract ourselves and calm down, providing a productive outlet for the energy we have left at the end of the day.

4. meditation exercises

There are innumerable meditation techniques that can be very useful to develop full attention to eating patterns and thoughts about the body and food.

Mindfulness exercises, breathing meditation, and body scan meditation are some of the most helpful techniques. Which generate states of relaxation and encourage self-acceptance.

5. socialize with others

When we are stressed, it is particularly useful to seek contact with other people. Connecting with friends, family, and people we care about makes us feel so much better. Telling concerns or problems to trusted people humanizes our experiences and helps us release tension

6. connect with nature

Carry out activities and walks in the open air, breathe fresh air and let the sun increase our levels of vitamin D, will help us rebuild our thoughts and release tension and stress.

Through constant practice of 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 psychological professional, will help in the process of reconciliation with your own body.

Bibliographic references:

• Calvo Sagardoy, Rosa (2002) Anorexia and bulimia: guide for parents, educators and therapists. Barcelona: Practical Planet.
• Esteban, M.L (2004) Anthropology of the body. Gender, bodily itineraries, identity and change, Barcelona, ​​Edicions Bellaterra.
• Image and Self-esteem Foundation. "Basic guide on prevention and detection of eating behavior disorders for educators".
• Toro and Vilardell, E. (1987) Anorexia nervosa. Martinez Rock, Barcelona.