Seeking Joyful Simplicity

Natural Remedies for Joint Pain – Using Herbs, Diet, Essential Oils

5:37 am by Seeking Joyful Simplicity Leave a Comment

Painful joints can have such a devastating effect on the quality of our lives and make us feel much older than our chronological age. Living with vibrant health requires good self-care, but it can be hard to stay motivated when we are experiencing pain on a daily basis. Although there are many causes for joint pain, reducing joint pain naturally with diet and herbs can offer significant relief.

There is a surprising amount of research supporting the use of herbs, supplements, essential oils and dietary changes for reducing arthritis and joint pain.

Natural Remedies for Joint Pain

Diet and Joint Pain

Making adjustments in our diet can lead to significant relief for most types of joint pain. Focus on reducing foods that increase inflammation, and include more antioxidant-rich fruits and vegetables to reduce and soothe inflammation.

Eating well doesn’t have to be restrictive, or difficult. It’s all about finding a healthy balance that works for you. Pay attention to the signals your body sends.

Reduce inflammatory foods

Simple sugars
Processed foods high in omega-6 fatty acids (safflower oil, corn oil, canola oil)
Saturated and trans fats (processed foods)
Refined carbohydrates
Alcohol
Gluten and casein (for many people)

Increasing your intake of anti-inflammatory foods will help the body reduce the inflammatory response. Aim to include these in your daily and weekly meal plan:

Antioxidant rich fruits – strawberries, blueberries, blackberries, elderberries, goji berries
Antioxidant rich vegetables –cabbage, kale, spinach, sweet potatoes, winter squash
Antioxidant rich herbs and spices – clove, cinnamon, turmeric, cocoa, basil, ginger, thyme
Homemade bone broth made using bones from grass-fed, organic beef and chicken

Ginger (Zingiber officinale)

Ginger has anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors. Research in 2012 found ginger extract reduced inflammation in rheumatoid arthritis as effectively as steroids (Source). Earlier studies showed reduced osteoarthritis pain in knee and hip joints with daily supplementation for three months.

Omega-3 Fatty Acids

Recent research supports the use of omega-3 fatty acid supplements to reduce inflammation and joint pain (source, source).

Omega-3s block inflammatory cytokines and prostaglandins, and are converted by the body into powerful anti-inflammatory chemicals called resolvins. Taking 1,000 mg of fish oil supplements once a day for 8 weeks reduced pain and improved functioning in people suffering from osteoarthritis of the knee. And getting more omega-3s helped people with rheumatoid arthritis reduce their reliance on non-steroidal anti-inflammatory drugs.

Turmeric/Curcumin (Curcuma longa)

Turmeric has a long history of use in the ancient Ayurvedic and Chinese medicine systems, and today there are thousands of peer-reviewed research articles demonstrating the health benefits of turmeric. Curcumin is the chemical in turmeric that reduces joint pain and swelling by blocking inflammatory cytokines and enzymes. Several studies using a turmeric supplement demonstrated long-term improvement in pain and function in patients with osteoarthritis of the knee.

You can read more about the Top 10 Health Benefits of Turmeric and here is a great Recipe for Anti-inflammatory Tea.

Capsaicin

Capsaicin is the substance responsible for the heat in hot peppers. Research has shown significant pain relief for osteo and rheumatoid arthritis with the application of capsaicin cream four times a day for two weeks. Capsaicin is available as a topical cream, gel, or patch. You can also make your own cayenne salve for pain relief. The Herbal Academy has a simple, but highly effective recipe using cayenne, ginger, and turmeric – Warming Ginger Cayenne Pain Relief Salve.

Glucosamine and Chondroitin Sulfate

Glucosamine and chondroitin sulfate are structural components of cartilage, and help support and cushion joints. In addition, glucosamine appears to have natural anti-inflammatory and anti-aging properties.

Studies on the effectiveness of these popular supplements for treating pain and swelling associated with osteoarthritis have been mixed.

Although no serious side effects have been found with taking these supplements, both glucosamine and chondroitin may interact with blood thinning drugs like warfarin (Coumadin) and should be used with caution.

Real Bone Broth

Did you know you can get both glucosamine and chondroitin sulfate from homemade bone broth? Real, homemade bone broth using (organic, grass-fed) chicken and beef bones will provide you with a great source of joint-supporting nutrients like glucosamine, chondroitin sulfate, collagen, and gelatin. You can read more about the ways bone broth supports healthy joints and overall health here.

SAM-e

SAM-e acts as a pain reliever and has anti-inflammatory properties. Research shows it may stimulate cartilage growth. Studies show the use of SAM-e offers similar pain relief as NSAIDs, but without the side effects.

Evening Primrose Oil

Evening primrose oil comes from a flowering shrub native to North and South America. The seeds contain high levels of gamma-linolenic (GLA), an essential omega-6 fatty acid. Research on the use of evening primrose oil for reducing joint pain in rheumatoid arthritis is not conclusive, but there is some evidence it can reduce morning stiffness and offers anti-inflammatory benefits.

Other Natural Remedies for Joint Pain

Epsom Salt Soaks

High in magnesium and sulfates, Epsom salts are easily absorbed through the skin to provide quick relief as they lower inflammation, reduce muscle spasms and relax tense areas.

There are two effective ways to use Epsom salts –

Add two cups of Epsom salts to warm bathwater and soak for 20 minutes, or create a compress by diluting two cups of salts into a gallon of water and soaking a towel in the salt water for several minutes. Apply the towel to the sore area and re-soak after 10 minutes.

Essential Oils for Joint Pain

Essential oils are rapidly absorbed through the skin, delivering benefits quickly.

Frankincense and Myrrh Essential Oils

The active components in both frankincense and myrrh have anti-inflammatory and pain-relieving properties (source), and research shows the combination of frankincense and myrrh to be most effective in reducing inflammation and pain in joints.

Peppermint and Eucalyptus Essential Oils

Applying peppermint and eucalyptus oils to spots that are inflamed and swollen will help relieve heat, swelling, and discomfort (source). The cooling menthol of these oils help remove heat and discomfort as the oils are absorbed. In animal studies, these oils were able to reduce swelling and fluid retention.

Pain-relieving Remedies to Make at Home:

Click on the links for (FREE) pdf files to save or print.

Anti-inflammatory Tea

Arthritis Relief Lotion with Frankincense and Myrrh

Arthritis Massage Oil

Wishing you health and pain-free living,
~ Michelle

Please Note: the information provided here is not intended to replace professional medical advice and care. It is simply my perspective for you to consider as you make good choices for you and your family’s health. The use of herbs is a time-honored approach to strengthening the body and maintaining health. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care. The information provided has not been evaluated by the FDA and is not meant to diagnose any disease, nor is it intended to treat, cure, or prevent any disease. Seek the support and care of a physician and/or complementary care practitioner you trust, and above all, listen to and trust in yourself. Be well!

The Power of Gratitude (in an unhappy world)

9:29 am by Seeking Joyful Simplicity Leave a Comment

How to Use Gratitude to Be Happier

It can be hard to find peace and contentment in our current culture. The news is filled with violence and discord. Judgement, name-calling, and anger are a common thread in social media. And although social media and the internet are great ways to bring us together, they can also cause us to feel inadequate when we compare ourselves to others who seem so much happier, healthier, wealthier, and wise.

So often we focus on what is wrong in our lives, we forget to notice all that is right.

“If the only prayer you say in your entire life is thank you, that will be enough.” ~ Eckhart Tolle

Focusing on the good in our lives, even the small things, causes a powerful mental shift. But did you know that thoughts of gratitude also affects us in a chemical way? Thinking of the many blessings in our life can alter our brain chemistry by causing a surge in the ‘feel-good’ neurotransmitters, and the more we practice gratitude, the stronger and longer-lasting the positive effects.

But how do we practice gratitude, and more importantly, how do we feel gratitude – when our world seems to be falling apart around us? How do we find gratitude when we are in pain, angry, overwhelmed, or just plain feeling miserable?

Excerpt from Oprah Winfrey’s The Wisdom of Sundays, Life-Changing Insights from Super Soul Conversations:

“I know it’s not easy to be grateful all the time, but I’ve learned that it’s when you feel the least thankful that you are most in need of what gratitude can give you: perspective.

It was Maya Angelou who taught me what she believed to be the true purpose of giving thanks. After I called her years ago, upset and in tears over what I thought someone had done to me, she stopped me mid-sob and said, ‘Stop your crying right now, and say thank you.’

I was confused and asked, ‘Why?’

‘Because,’ she said in that deep, wise, Maya Angelou voice, ‘you know God put a rainbow in every cloud. The rainbow is coming. Say thank you even though you can’t see the rainbow. It’s already there.”

How to Practice Gratitude

Start small. Find ONE THING you are grateful for, and then find another.
Start practicing gratitude by setting aside a devoted time each day to write five new things (or more) that you are grateful for.
Dedicate a few minutes each day to write down five new things you are grateful for – these can be small things like the sound of birds singing outside the window, or a delicious meal you enjoyed.
Make gratitude a practice when you are struggling with anxiety or overwhelm – when you wake in the night and your mind won’t stop and you feel your anxiety rising – STOP and remember your gratitude.
Practice gratitude before you slide out of bed each morning.

How to Feel Gratitude

Our culture is hyper-focused on the negative – unfortunately, bad news is what grabs our attention and it’s what sells.

If we aren’t careful, after awhile our brains become trained to look for the negative (it’s a survival instinct.) But practicing gratitude, we start to see more of the good all around us.

Practicing gratitude affects us both physically and emotionally, and only takes a few moments.

Don’t rush it; gratitude works best if we feel the emotion of gratefulness for the blessings in our life, big and small.

I encourage you to work with the practice of gratitude.

So, set your intention, make time, and start feeling the power of daily gratitude.

With affection
~ Michelle

P.S. ~ I’d love to know, have you tried practicing gratitude? How did you feel?

Designing a Life You Love

You Can’t Change Others, So Change Yourself – Setting Personal Boundaries

9:55 am by Seeking Joyful Simplicity Leave a Comment

Setting Personal Boundaries

“You change for two reasons: Either you learn enough that you want to, or you’ve been hurt enough that you have to.” ~Unknown

This is a guest post by friend and fellow blogger DM – you can enjoy more of his musings at: hearttoheart3.wordpress.com and ialsoliveonafarm.wordpress.com

*******************************************

Dad

Six in the morning, the phone rang.

I stumbled out of bed.

Dad was on the other end of the line.

He asked if I was still planning to pour the concrete floor that morning?

(We were scheduled to pour cement, but I needed to check the weather forecast first/ Nothing worse than getting a downpour when you’re in the middle of dumping concrete)
I told him I still needed to check the weather forecast…

“Junior, don’t you listen to the radio?” He quipped sarcastically. (I need to interject here, I am his firstborn. Grew up shy, super compliant. Never really gave my parents all that much trouble growing up. Dad is 6 ft 2. Ran a construction company… I always felt intimidated by him.)

Well, this morning, for some reason, probably because I’d just woken up..who knows..but his tone of voice ticked me off, and before I could put my good boy compliant persona on , I barked back, “You know, I don’t like it when you talk to me like that.”

Dead silence on the other end of the phone.

Can’t remember much more of our conversation after that, just that it was short.

It was a turning point in our relationship.

I was 45 years old. I’d finally found my voice in my relationship with my dad.

I mentioned the conversation to my mom a few days later and do you know what she said??? ”I’ve been waiting for you to do that.”

Say WHAT????

She wasn’t mad. In fact she affirmed how I’d handled it.

It was a boundary issue.

She instinctively knew it would not have been her place to get between her husband and son.

There is a quote currently on our kitchen cabinets goes like this: “Be careful what you tolerate. You are teaching people how to treat you.”

+++++++++++++++++++++++++
Michelle, asked me if I’d like to write something on the issue of boundaries, and I said I would love to. Everything I know about boundaries currently can be traced to two sources. First, the book “Boundaries”, by Henry Cloud and John Townsend. And secondly, the bible. You don’t have to be a Christian to tap into the wisdom that can be gleaned from that 2000 year-old book. Wisdom is simply applied knowledge.

+++++++++++++++++++++++++++
As we were raising our kids, my number one goal as their parent was to work myself out of a job.
Period.

By the time they were 17, and 18, I knew I better be mostly finished with what I wanted to impart into their lives. After that, my role would switch from authority figure to that of a peer. If you’re not careful as a parent, it’s easy to fall into the trap of continuing to look at and talk with your kids like they are still little youngsters in need of your direction. I would not have been able to articulate that at the time of my watershed conversation with my dad, but that was part of what was going on. He was still talking down to me like I was a little kid, when in fact I was a 45 year-old man almost done raising my own family.

I will occasionally touch bases with our kids to make sure we are not over-stepping our bounds into their lives, even now. All 4 of them have started their own families. In some cases, I see and hear things that make me realize either their in-laws, or their spouses themselves still don’t grasp this whole boundary issue topic…but they’re learning.

A final thought.
If you currently find yourself in a relationship with someone in your immediate family who has put a boundary in their life where they want some space from you, that is not an automatically a bad thing. Being a parent requires lots and lots of humility.

The ability to say to your children things like:
“I am sorry.“
“I was wrong.”
“Will you forgive me?”

You may need to eat a little crow.
It’s not so bad. I’ve done it multiple times. J

And by the way, my relationship with my dad has never been better. He just turned 86. He recently broke his leg and has needed some extra TLC . As I was helping him get dressed for bed last week, I realized just how thankful I am to have found my voice in that relationship. I may still be “Junior” but he has never ever, used that sarcastic tone with me again. and that has been 15 years already.

Dad and I on the farm where I grew up, holding a couple of his roosters
Would love to hear your thoughts, answer questions, etc. DM

DM and his wife “MM” live on an acreage in the Midwest. In addition to writing, DM spends his time as a builder, and teacher. In his free time he likes to work in their apple orchard, build harvest tables out of reclaimed wood, read, and take an occasional nap. His favorite coffee continues to be Starbucks French Roast (whole bean/ not ground). If you’re interested, you can read more on his personal blog at hearttoheart3.wordpress.com and his farm blog: ialsoliveonafarm.wordpress.com

Boundaries are about Our Relationship with Ourselves, and the Values We Hold

We cannot change others, we can only change ourselves. As DM shared, his father’s behavior toward him did not change until DM changed. Often when we set personal boundaries, after the initial period of resistance, the other person will realize their old ways no longer work, and they may adapt their behaviors according the boundaries you have set (not always.)

If you are struggling with holding healthy personal boundaries, here are a few ideas for you to think about.

Know your values. Instead of creating your boundaries around a difficult relationship in your life, you must make your boundaries about you. For example, if you value honesty, integrity, and respect, then you cannot allow yourself to tolerate behavior that goes against these values. Walking away from a relationship that revolves around deceit and belittling.
Respect yourself first. Fear, guilt, and low self-esteem make it difficult to set and hold healthy boundaries. We must first treat ourselves with respect. Be careful what you tolerate. You are teaching people how to treat you.
Give yourself permission. Sometimes we have to put ourselves first, and that is perfectly okay. When we’re in a better place, we can be a better spouse, parent, co-worker or friend.
Seek support. If you’re having a hard time with boundaries, share your challenges – seek help through a support group, your church, counseling, coaching or good friends.
Practice. Setting boundaries gets easier the more often we practice.

With affection,
~ Michelle

Healing Herbs for Migraines

10:37 am by Seeking Joyful Simplicity Leave a Comment

Migraines are the big bad wolves of headaches. They’re persistent, hard to keep out, and they’ll ruin your day real quick. Women tend to suffer from migraines almost three times as much as men do. When you’re in the midst of a migraine, there’s not much you can do but buckle down and try to get through it. You may close your eyes and go somewhere quiet, but those don’t do much to stop the glaring pain in your head. Luckily, prevention and effective healing herbs can work for migraines. Read on to see our list of helpful herbs for migraines.

A Quick Note

We know that some medicinal herbs are great for cooking, like lemon balm and rosemary. They’ve been proven pretty safe, particularly in small amounts. However, it’s important that we mention you should always talk to a medical professional before making any major dietary changes— especially if those changes include medicinal herbs.

Many of the herbs on this list have limited modern research behind them, even if they’ve been used for hundreds or thousands of years. Many healing herbs can also interfere with medication, so it’s always best to talk to your doctor before going herb crazy!

Now that that’s out of the way, let’s get to it.

Herbs for Migraine

Peppermint

Pretty much everyone is familiar with this herb in some way or another. It’s been used for a very long time to treat:

Toothaches
Muscle Spasms
Stomach Problems

Menthol, the active ingredient in peppermint oil, has been shown to be effective against migraines when applied to the skin of the forehead and temples. In the study, they found that a 10% solution worked well.

You can also get peppermint tea or capsules for ingestion, although the data on its effectiveness through digestion is lacking.

Ginger

The ginger plant is amazing in my ways. Studies show that ginger has anti-inflammatory, antiviral, antifungal, and even antibacterial properties. But it has also been shown to be as effective against migraines as one prescription migraine medicine. Ginger has been used to treat:

Stomach Pain
Common Cold and Flu
Arthritis
Nausea

You can find ginger in many forms at your local grocery store. Whether you want powder, tea, root, capsules, or even ginger water— chances are they’ve got it.

Caffeine

Yes, everyone’s best friend caffeine can also help migraines. One study, in particular, showed that a dose of caffeine mixed with acetaminophen was very effective at reducing migraine symptoms. However, before you use this information to justify drinking that fifth cup of coffee, we’ve got some bad news. For some, consuming caffeine can trigger a migraine. And caffeine withdrawal is also a potential source for those painful headaches.

If you’re curious, caffeine has also been used to treat:

Kidney Disease
Inflammation
Skin Damage
Stomach Problems
High Blood Pressure
Circulatory Issues

Lavender (Oil)

Since its use in ancient Egypt, the oil from lavender plant flowers has remained popular in cultures around the world. The effects of this sweet-smelling oil are thought to be medicinal and therapeutic. Some data suggest that inhaling lavender oil can help quickly alleviate migraine symptoms. It has been used to treat many ailments over the years:

Insomnia
Stress
Fatigue
Mental Health Issues

However, lavender oil can be toxic if enough of it is ingested. You can dilute it and use it as a topical solution, but it may irritate some people’s skin. Try a solution of 8oz water and 4 drops of lavender oil to see if it works for you.

Rosemary

While the jury is still out on rosemary’s effectiveness against migraines, it does have plenty of other benefits. Many people use rosemary oil in aromatherapy and diluted as a topical solution. It’s believed to have antimicrobial and antioxidant properties. A few of the things rosemary is believed to treat include:

Joint Pain
Concentration Issues
Muscle Spasms
Circulatory Problems
Liver Problems

You can get rosemary oil, tea, capsules, and tinctures. It’s widely available and you don’t need a green thumb to grow it!

Natural Remedies for Migraines

Most of the herbs for migraine mentioned above have shown promise but lack exhaustive information on migraine treatments. As a result, we’d like to share with you a few other ways to deal with migraines. These include fast ways to get rid of migraines and some preventative options that have helped many people.

Chiropractic Care
- It may seem strange, but spinal adjustments done by chiropractors have been shown to reduce migraines. After all, many migraines are the result of an imbalance in the body.
Get Some Magnesium
- Many Americans don’t get enough magnesium, which is a vital mineral. Getting enough magnesium can not only stop a migraine— it can prevent their frequency and severity, too. You can even get magnesium by taking warm baths with Epsom salts. Plus there’s the added benefit of relaxing in a bath!
Try a Cold Compress
- If you’ve never tried it, a cold compress to the back of your neck or your forehead is worth a shot. Some people have even had luck with a hot compress, as well.

Mind Your Diet

One of the major triggers for many migraines comes from food. Avoiding certain foods can help you reduce migraines or possibly even eliminate them altogether.

Things to Avoid
- Cheese
- Smoked Meats
- Alcohol (red wine and beer)
- Fermented Foods
- Additives
- Food Dyes
- Chocolate
- Preservatives
Things that are Okay
- Fresh Foods (most fruits and veggies)
- Salmon
- Olive Oil
- Low-Fat Foods
- Lots of Water

This list is not the end-all-be-all. Different people have different migraine triggers, so the best thing to do is determine what yours are. When you get a migraine, track what you ate, what you were doing, where you were, and what kind of mood you were in. Unfortunately, stress, food, hormones, and even bright light can all trigger migraines. What you know what your triggers are, you can do your best to avoid them in the future.

About the Author:

Dr. Brent Wells founded Better Health Alaska in 1998. He is a graduate of the University of Nevada where he earned his Bachelor of Science degree before moving on to complete his doctorate from Western States Chiropractic College. The goal for Dr. Wells is to treat his patients in Juneau, Alaska through chiropractic care, massage therapy, and physical therapy with care and compassion while providing them with a better quality of life.

Resources:

NIH: Preventive treatment in migraine and the new US guidelines

NIH: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.

NIH: The Journal of Headache and Pain

Healthline: Migraine Remedies from Around the World

Why Meal Plans Don’t Work for Weight Loss

4:18 pm by Seeking Joyful Simplicity Leave a Comment

I love ready-made meal plans. Something about having an entire week’s worth of meals on paper, with recipes and a clear plan all laid out appeals to the super organized planner in me. Not having to guess or make decisions about what and when to eat feels supportive.

But.
But, if we expect a ready-made meal plan to be the answer to all our problems, we usually end up disappointed.

Why would a dietitian say meal plans don’t work?

Because I have seen and heard it time and time again.
“I just want to know what to eat and I don’t want to have to think about it – just tell me what to eat!”

I have found ready-made meal plans rarely work, and when they do, it’s only for a very short time. I know this is true for myself, and for the women I work with.

Here’s why:

They’re prescriptive. Which means that no matter how enthusiastic you are, a meal plan can be tough to follow. What about when life happens? You have to work late. You get sick. There’s a celebration, special occasion, or holiday. You’re traveling or away from home. Or you’re just not in the mood for whatever’s on the menu.

Even if you follow the plan perfectly, most likely you are going to get thrown off at some point. Usually what happens is you feel guilty and get caught in the “all-or-nothing” mindset. So you start eating garbage with thoughts like, “Well, I blew it, so I might as well just eat whatever. I’ll get back to my meal plan tomorrow (on Monday, next week…)”.

It’s not a healthy attitude to have toward nutrition or your health, and sets us up for a nasty cycle of on again and off again dieting.

Don’t get me wrong, ready-made meal plans can offer a new perspective, fresh ideas, and inspiration for trying new ways to eat better. And I often share meal plans.

But they are for a specific purpose and meant to be used on a temporary basis. So if you are looking for a permanent solution to your challenges, a ready-made meal plan isn’t the answer.

Just keep things in perspective.

Are you trying to lose weight following a meal plan? They rarely work long-term and you find yourself in the “all-or-nothing” mindset. So you start eating garbage with thoughts like, “Well, I blew it, so I might as well just eat whatever. I’ll get back to my meal plan tomorrow, or Monday, or next week.” Instead of following a meal plan, try this instead....

Focus on Small Changes in Your Diet

If you want to make long-term improvements in your eating, your health, and your weight, the best approach (and the one that works!) is to think about what you are already eating, and how you can make it a little bit better.

This means experimenting and adjusting. This takes away the all-or-nothing, success or failure trap we too often fall into when it comes to our eating.

Making small changes and improvements to what you already normally eat and enjoy, one small step at a time.

Think about a spectrum of food quality rather than “bad” or “good” foods.

Let’s make it a game!

My challenge for you –
How can you play “make this meal just a little bit better” in every situation?

In which situations is that easier or harder?

When your choices are limited (for instance, when you’re traveling, or eating at a special event/occasion), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”?

Let us know in the comments!

~ Michelle

_At_{Seeking Joyful Simplicity, I focus on simple, sustainable changes that can add up to big results. Would you like to schedule a free Goal Mapping Session? Use this THIS LINK to schedule your call today.}

How to Stop Stress Eating Breaking the Pattern

11:21 am by Seeking Joyful Simplicity Leave a Comment

How to Stop Comfort Eating and Stress Eating

The Shame. Guilt. Disappointment.

Stress eating. Comfort eating.

I know what emotional eating is like – coming home, feeling stressed and anxious and having an overwhelming urge to eat. Heading straight to the kitchen and reaching for the familiar favorite comfort foods.

It felt like I was eating on autopilot, barely pausing between mouth-fulls. There was no sense of fullness or satisfaction, although the eating did make me feel better in the moment.

Knowing I should stop, but not wanting to. The thoughts of, “Well, I blew it, so I might as well just keep on eating.” Planning to do better tomorrow, there was always tomorrow. But knowing in the back of my mind I’d probably fail again. I knew I didn’t want to feel this way about myself, but I also didn’t know how to stop stress eating.

Then, after, feeling a little sick at how much junk I had eaten. The shame and sense of disappointment. Emotional eating caused more of the negative feelings I was trying to deal with.

It was a vicious cycle.

But I broke free, and if you struggle, I know you can too.

So how do we change this destructive pattern? How do we stop stress eating?

It starts with self-compassion. Understanding that there are things we are struggling with, and we are doing the best we can.

We also need awareness – awareness to understand our triggers, and an open willingness and curiosity to experiment to find healthy alternatives.

If we want to break the pattern of stress eating, comfort eating, instead of just trying to stop, we need strategies – some will work better than others, depending on the day, the circumstances, and our mood.

The first thing I want you to do is to think about your triggers – the where and the when.

Second, make a list of possible alternative actions that will deliver a reward, without sabotaging your health and well-being. Being mindful, having a plan, and then taking new action.

Third – be compassionate when you find yourself struggling. And remind yourself that it will pass – I think, for many of us, there is the fear that we won’t be able to feel centered and in control again, that the cravings will just go on and on, and we will end up returning to poor eating patterns.

Pay attention to your triggers – and have a plan for alternative ways you can cope.

If you are depressed or lonely, call, text, or make plans with someone.
If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.
If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.
Take a brief walk
Read something inspiring (you could write your own positive mantra or affirmation and store it on your phone or keep it in your wallet, or wherever you can have access when you need it.
Watch a funny video or read some silly jokes online – laughter is a great stress-reliever.
Practice deep breathing. Inhale slowly to the count of four – pause – then exhale slowly to the count of four. Repeat four times.

Pause and check in with yourself when you feel the urge to comfort eat. Can you put off eating for 5 minutes?

While you are waiting, check in with yourself – how are you feeling? What do you really need right now? What would truly feel nourishing – mentally, physically, emotionally?

If you find yourself comfort eating, slow down and really pay attention to your food – the taste, texture, colors. Put the fork down between bites, and aim to chew food at least 15-30 times. Bringing more mindfulness to eating helps us receive more pleasure, feel more satisfied, and feel fuller sooner.

And finally, I want you to know you are definitely not alone in this. So, so many people struggle with this. Instead of hiding in shame, let’s talk about it and support each other.

What’s your biggest trigger for stress eating?

What are some ideas you have to change this pattern?
Let me know in the comments, or join the Seeking Joyful Simplicity Facebook Group for more ideas and support for living with Vibrant Health.
~ Michelle