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d flow wouldn t this be much more preferable to being in the beta state it would be for me that s for sure so how do we get ourselves from beta to alpha by breathing using the deep belly breaths we ve spoken about before where we concentrate on using our diaphragm to fill up the lungs and allowing them to empty naturally before we take the next breath when we become nice and relaxed by using this method things become easier to achieve and when we then engage in activities that fill our hearts with passion it brings forth our creativity and promotes an environment that supports us living our dreams and isn t that what we all ultimately want on some level share this share on x opens in new window x share on facebook opens in new window facebook like loading category stress wellness 1 comment tagged with brain waves changing your brain nablopomo relax relaxation response sleep stress stress response stress and glorious food november 25 2014 what is food to you many people would respond with words such as nutrition fuel sustenance energy life force nourishment others would say comfort stress reduction safety security crutch solace home which would you choose i know that for much of my life i have been the second the school you feel you belong to says a lot about your beliefs around food and how you use it in your life i know it does for me there is one thing for certain in this without food to eat we would not survive every system we possess requires the nutrients in food to function effectively breathing heart rate blood pressure digestion nervous system skeletal system reproductive system thought and reasoning system learning system etcetera and for this reason we have inbuilt systems to attract us to food to make sure we want to eat every time we eat our brain signals the release of dopamine one of our feel good hormones this means that every time we eat we feel pleasure which is another of those inbuilt programs we all have a biological need for pleasure and on the other side of the coin to avoid pain this process is quite complex in terms of the brain structures and functions involved and much of that is irrelevant for our purposes the key point we need to make is this when we have painful life experiences we will always seek to avoid that pain and to gain some pleasure and food is often the go to method we choose because we have the dopamine released every time we eat and therefore we subconsciously know that it s sure to make us feel good if that is not complicated enough let s add another layer everything we learn results in our brains laying down pathways of neurons called neural pathways funnily enough to help us to perform this includes absolutely everything walking talking making a sandwich having a shower driving a car thinking coping dancing everything if we think about driving a car for example the first time we do it we feel pretty awkward wondering where to look where to put our hands and feet trying to remember everything we need to do as we practice over and over our neural pathways are layed down and the actions become automatic pretty soon we are able to drive through a traffic light and once we re through we think holy crap was that light red or green this is the process that is laying down neural pathways the way we cope with stress is no different as children we learn different ways of coping from the example we have from the adults in our lives if our example is a healthy one with positive thinking and an ability to bounce back this is the pattern that we learn however if you are anything like my family which is very common we are offered cakes and biscuits and lots of similar yummy foods to comfort and ease our boo boo s which can lead to us running for the sweets whenever we are stressed can you relate to this as much as i can a couple of notes to keep in mind firstly these pathways don t have to begin in childhood they can be layed down at any age which means we cannot blame our parents sorry lol and secondly the types of foods we usually choose to indulge in whilst it isn t always the case commonly contain sugar we are usually drawn to sugary foods as these produce those pleasurable feelings most easily and our brain becomes addicted to sugar go figure right so what does all this mean for our stress in many of our previous posts we have discovered that stress doesn t feel nice there are so many things that stress does to us that are detrimental to our body mind and emotions so since we have this hardwired programming to avoid this kind of pain we will automatically seek to find something pleasurable to counteract and replace it and often that is food particularly given the programming we have to eat for survival can we change all this programming no unfortunately we cannot it is hardwired does this mean we are stuck with the habit of stuffing our faces each time we re stressed again the answer is no there are things we can do and these begin with managing the underlying reason for the stress we are experiencing now i understand that sometimes we can t change the circumstances however we can manage it by going back to our favourite coping strategy breathing remember linda s article on the role of breathing this simple technique does not just down regulate the stress response it engages the relaxation response it allows us to think more rationally and therefore consider whether we really need want the chocolate we ve been craving and it also allows us to actively take control of the way we feel i d say that is a win win wouldn t you one more note to finish with one of the most important things to understand about the brain is its ability to change in neurobiological terms this is called neuroplasticity we need to know though that these changes take time you can build new pathways by practicing new skills over and over again whilst allowing the old ones to remain unused but trying to learn how not to use food to relieve stress does not happen overnight we need to practice these skills consistently for months for them to become more automatic as we work on it it can be helpful to be gentle with ourselves each time we mess up we deserve compassion after all share this share on x opens in new window x share on facebook opens in new window facebook like loading category neuroscience stress wellness 1 comment tagged with change your thinking changing your brain dopamine food nablopomo neural pathways neural plasticity neuroscience pain pleasure pleasure maximisation stress stress management survival eat food not feelings november 24 2014 each of us experience stress in different ways and i thought it might be a good idea to share some of these differences there is no one size fits all it looks different and feels different for everyone even though there are some similarities amongst us i would like to introduce you to carlie a mum and business owner she knows what it s like to be hit with real life and the curve balls that can be thrown at us here she shares a small part of her life and how she has worked to change some of the habits that creep up on us when we are in the middle of the messy stuff carlie has learned some great lessons through it all and now wants to share them with others check out her links below her story i m an emotional eater from way back i never really knew that i was until my younger brother passed away people were constantly bringing food over to our house i would pick away at it partly for something to do with my hands and partly to fill a void which could never actually be filled with food suddenly i was 9 kilos heavier i certainly wasn t obese but you can definitely feel 9kgs difference in your clothes and i didn t like it i realised that this was a habit i d had for a long time when i was feeling stressed i would find myself looking for comfort food it s funny how we say that in an almost affectionate way comfort food we give children a sugary treat as a reward just the other day i was in a shop and the attendant could see that my toddler had been crying he handed her a lollipop to make her feel better drowning our emotions with bad food is something that is often ingrained in us from a young age throughout the stress i was feeling following my brothers passing and my fathers subsequent break down i knew the emotional eating was something i needed to get under control i somehow convinced the doctor to prescribe me diet pills so that i could reset my bad habit and start fresh looking back it was just a different way of treating my body really badly i lost weight but i certainly wasn t healthy and it s pretty hard to be happy when you re not healthy over the years that followed i began a journey which involved a whole lot of soul searching and many hours of research and learning about food health and wellbeing i was amazed at how different i felt once i shifted my mindset i started looking at food as fuel not as a reward or as therapy or anything else it s just there to give us energy and nutrients of course we should enjoy it i love food and i eat lots of it but i make healthy choices now i have learnt to eat in a way that nourishes my body and makes me feel alive i know which foods weigh me down and zap my energy and i know which foods energise me as a busy mum feeling energetic and positive is so important i need to make sure i am looking after me so that i can respond to my cheeky monkey with positivity and patience it s also very important to me that i provide a good example for my daughter and help her to develop a healthy relationship with food i want her to love her body and treat it well even as she approaches hurdles in her life in those times when i am really feeling stretched or frazzled or slumpy the times when i might have turned to junk food in the past i now try to catch myself in that moment and take a different approach instead of turning to food i turn to one of what i like to call my happiness islands everyone s happiness islands are different but mine include a walk in the sunshine a dance around the lounge room to my favourite song a long hot shower a class at the gym an afternoon nap a massage or a trip to the hairdresser i find that the lounge room dance party is a popular favourite as it can be done at the drop of a hat and i can include my daughter she has a ball dancing around with mummy and we are both giggling by the end of it it shakes up the energy makes the mind shift gears and most importantly it gets the endorphins pumping have a think about it what are your happiness islands is there something you can do next time you are feeling stressed out that is constructive and energising for you if you would like to learn more about healthy living please have a look at www morethanmum com au whatson carlie burton is the author of more than mum creator of find the u in mum as well as shine like a diamond she is the mother of a 15 month old little girl and lover of all things health fitness and natural living www morethanmum com au www facebook com morethanmumblog www instagram com morethanmum www shinelikeadiamond com au yes share this share on x opens in new window x share on facebook opens in new window facebook like loading category grief stress wellness 4 comments tagged with comfort eating endorphins energy grief happiness health mindset nablopomo stress wellness stress and movement november 23 2014 movement moving your body do you do it how often and what kind do you do what kinds of movement are there in no particular order let s list just a few things as they come into my head walking running sex yoga tai chi weight lifting boxing self defense dancing gardening swimming ball games playing chasey creating a snow angel do you do any of these activities any different ones do you have a favourite let s talk about hormones again for a moment you might remember some information about cortisol one of the major hormones the body creates in response to stress it s the job of cortisol to calm the inflammation caused by stress so in effect to calm the stress response and help bring us out of it many people find it helpful to go for a run when they feel antsy physical exercise helps burn off the energy caused by adrenalin it reduces the urge to run away or fight and helps us to relax it can also help us to feel centred and to improve our mental wellbeing it can lift our mood and reduce depression and anxiety however we need to be careful exercise causes inflammation the main job of cortisol is to reduce inflammation so as you do more exercise you produce more cortisol which ultimately impacts your body s ability to heal and reduce stress this cortisol production also leads to weight gain particularly around the belly face and neck now most of us when we gain weight tend to lean toward more exercise to reduce it right can you see a pattern when you are already highly stressed this will lead to a vicious cycle intense exercise cortisol production weight gain more exercise see the cycle for those of you who already struggle with your weight and believe the best thing you can do to drop it is to push your body to its limits check out this video blog from a very well respected personal trainer who has experience with neuroscience and several other areas let me introduce you to emma i ve been working with her for a couple of years and i trust her implicitly she gets it she knows what she is talking about so when you are super stressed the best thing you can do is to go easy on the exercise at least the exercise that is intense and of long duration let me be clear here i m not suggesting that you ditch your training nor am i suggesting that you become a couch potato as someone who has been there i can attest to the fact that the couch potato status can be just as stressful as the intense training there are types of movement that will support your body reaching the state of balance homeostasis that emma refers to gentle movements such as tai chi yoga or simple stretching will help as will combining your movement with play have fun running around the yard with the kids throw a frisbee together play hide and seek laugh together relax i ve already talked about engaging the relaxation response to reduce stress when emma talks about taking her clients through a meditation activity at the end of her training sessions she elicits this response while at the same time helping the brain to lock in new neural networks that reinforce the learning you ve just done in training ok so now we ve covered all that let s talk about how you can tell which type of movement you need to be doing your body will tell you so listen to the signals it gives you do you know what it s saying go with the urges that you get if you have a feeling of deep down fatigue and the thought of getting out to exercise hard fills you with dread it s likely that your body is telling you it needs something different if you feel the urge to get up and go hard then by all means listen to that and take a...