What do you do to take care of yourself? What do you actively do to manage stress and ensure your basic needs are met? Self care isn't just about getting pedicures or taking bubble baths. Although these activities may be relaxing and considered a form of self care, we are talking about something bigger. Self care is about purposely shaping your daily routine, relationships and environment in a way that helps you attend to your basic physical and emotional needs. Self care is not a luxury or a selfish pursuit.
Your basic needs include:
enough sleep and rest.
expression of feelings, in order to be heard, understood and accepted.
intellectual and creative stimulation.
comfort, warmth and safety.
I have emotional needs. These needs are important and I have the right to have them met.
When you feel stressed, it's difficult to tune into and respond to body cues like hunger and fullness. Food is deeply tied to our most basic need to feel comfort and safety. This association begins at birth the moment a mother offers milk. That first taste of milk begins to lay the neural pathways associating food with pleasure and comfort following a stressful event (birth). This association deepens as we grow and food is offered to soothe, celebrate, reward, and show love. Food becomes a reliable friend that offers comfort.
Emotional eating can be triggered by a whole range of emotions including, but not limited to:
These feelings can trigger anything from a benign nibble to an out-of-control binge. It’s important to understand that this coping mechanism lies on a continuum of intensity that begins at one end with mild, almost universal sensory eating to the opposite end with numbing, often anesthetizing eating.
Good self care, starts with recognizing that you have emotional needs. These needs are important and you have the right to have these needs met. Self care is a critical foundation of Intuitive Eating and fundamental to being able to cope with these emotions without using foods.
Assessment & Reflection Exercise
In this exercise you will explore self care activities and attunement disrupters. Notice that the top half of each category identifies behaviours that are positive and enhance self care; in the bottom half of the chart there are attunement disrupters that work against taking care of your needs.
Nutrition Consulting and Corporate Wellness. The information on this site is intended to inform, not prescribe. For diagnosis and treatment medical and health related concerns, please seek the advice of a qualified physician.