How is stress related to eating disorders?

A close link scientifically documented.

In recent years, stress and its effects on both our body and mind have become one of the main reasons for consultation in the offices of doctors and psychologists. If to this stress, we add some type of eating disorder, the impact on the health of the person is even greater..

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

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 into the bloodstream.

This hormone, known as the stress hormone, triggers a series of reactions such as increased respiratory rate and elevated heart rate, among many others.among many others. When these levels of cortisol remain in a chronic way, a great amount of alterations can appear in the organism as sleep problems and disorders of the digestive, Cardiovascular and immunological systems.

Causes of eating disorders

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

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

However, not everything is negative when it comes to stress. Stress does not always have to be related to negative feelings of anxiety and anguish.. If people are able to learn and internalize effective stress coping mechanisms, such as relaxation responses, it is possible to channel this energy into fuel for our motivation for action and change.

With the right tools and techniques, healthy levels of stress 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 driving force that gives these individuals the power and motivation to find an alternative to their urges with food.

This drive or motivating energy can be used to find a way to reconcile themselves with food and their own bodies, while also finding activities that are pleasurable and help them feel at peace within themselves.

Techniques for managing and reducing stress

However, the ability to turn stress into motivation and positive energy does not magically appear. There are a number of techniques that, when carried out consistently and tenaciously, can help the person with an eating disorder to alleviate and lessen the effects that stress has on their body and mind.

The following are a series of recommendations we present a series of extremely useful recommendations to handle stress and its consequences.

Muscle relaxation techniques

Through muscle relaxation techniques, the person becomes aware of the state of his or her muscles and consequently is able to relax them.. When our musculature is relaxed, signals are sent to our brain to diminish the state of tension in which it finds itself, which facilitates the decrease of stress levels.

To begin, the person must voluntarily tense the different muscle groups of the body and then release the tension from them. This exercise involves everything from limbs to even facial muscles.

2. Muscle massage

Continuing with the physical relaxation techniques, muscle massage therapy on muscle areas of tension elicits a relaxation response that helps reduce stress and relieves pain caused by accumulated physical tension. that helps reduce stress and relieves pain caused by physical tension accumulated throughout the day.

Massaging areas such as the neck, back and shoulders provides a moment of relaxation and releases stress that is not beneficial. Although these massages can be performed by oneself, 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

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

Through yoga it is possible to focus the mind and body, performing all kinds of movements that bring strength and balance. Numerous studies have shown that this type of activity promotes self-acceptance and the development of a positive self-concept. This is particularly helpful in eating disorders.

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

4. Meditation exercises

There are countless meditation techniques that can be very helpful in developing mindfulness about eating patterns and thoughts around the body and food.

Mindfulness exercises, breathing meditation and body scan meditation are some of the most useful techniques. These generate states of relaxation and promote self-acceptance.

5. Relating with others

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

6. Connect with nature

Taking activities and walks outdoors, breathing fresh air and letting the sun increase our vitamin D levels will help us to rebuild our thoughts and feelings.will help us to rebuild our thoughts and release tension and stress.

By constantly practicing these relaxing techniques and activities, the person with an eating disorder will find an outlet for their feelings of stress and anxiety. This will encourage the development of willpower and, along with the help of a health or psychological professional, will aid in the process of reconciliation with one's own body.

Bibliographical references:

• Calvo Sagardoy, Rosa (2002) Anorexia and bulimia: guide for parents, educators and therapists. Barcelona: Planeta prácticos.
• Esteban, M.L (2004) Antropología del cuerpo. Género, itinerarios corporales, identidad y cambio, Barcelona, Edicions Bellaterra.
• Fundación Imagen y Autoestima. "Guía básica sobre prevención y detección de trastornos del comportamiento alimentario para educadores/as".
• Toro y Vilardell, E. (1987) Anorexia nervosa. Martínez Roca, Barcelona.