Article 20: Getting Rid of Excessive Stimulation and Self-Hypnosis-Shutdown Mode and Progressive Muscle Relaxation

When life becomes unbearable, I become a complete stress eater. I immerse myself in this emotion and don't pay attention to what I'm eating. However, afterwards, I become very concerned about what I ate. I lack the emotional energy to help me make more decisions or find more ways to cope with stress. Eating helps me relieve anxiety. Because I can't escape the troubles of daily life, I have to find a way to deal with them. For example, turning off my phone for an hour helps me relax and gives me some time to recharge.

-Carli

Imagine you're driving and suddenly realize you've taken the wrong turn. What's the first thing you'd do, even unconsciously? You might turn off the radio, trying to reduce extra stimulation and entertainment. Will this help you find the right turn? No! But turning off the radio reduces clutter in your brain, allowing you to focus your attention on the correct path.

You may be experiencing stress eating because you feel overwhelmed by everything around you. If you feel aversion every time your phone rings or you hear loud music, your body may be overloaded. When your senses are constantly running and processing information, it leads to over-excitement. Your eyes and ears don't get a chance to rest. Eating is a way to temporarily alleviate or drown out the excessive stimulation experienced throughout the day.

Over-excitement is a common problem for infants. Those playing with babies often press their faces against the baby's, making cooing noises or singing. Babies often avoid eye contact to gain a moment of quiet. Teenagers are also susceptible to over-excitement. A plethora of video games, lights, and gadgets (with bells and whistles) can make them dizzy. Both children and adults can benefit from feeling relaxed. This helps you focus and soothe yourself.

Self-soothing techniques

Switch to off mode

When you feel overwhelmed, get rid of as much stimulation as possible. This will help reduce the number of items your brain has to identify and categorize.

When you feel overwhelmed, move to a quieter place.

The call cannot be connected. Turn off your phone and email.

Be mindful of your caffeine intake. Excessive caffeine consumption can overstimulate your system. Caffeine can also cause anxiety and nervousness.

Imagine yourself as a statue, standing still.

Reduce all sensory input. First, turn off the lights. Cover your head with a pillow. Draw the curtains. If you can't control the light, close your eyes. Removing visual signals from the brain can relieve its burden.

Remove anything that's making noise. Turn off the radio. Find a quiet place. If that's not quiet enough, find an even quieter place, even if it's the bathroom. Bathrooms are often a good place to recharge because no one will bother you there.

Eliminate all strong odors. If you can't get rid of them, try smelling something pleasant, such as green apples, coffee, orange peel, or vanilla.

Wear softer clothes. Put on a comfortable sweater. If your clothes are uncomfortable, wear something loose and silky.

Put on your headphones. Even though there's no music, people won't bother you when you're wearing them.

Go to a quiet place, such as a library or museum. Or sit in your car and don't turn on the radio.

Block out external stimuli with your hands. Plug your ears with your thumbs for one minute. Then, while holding this position, cover your eyes with your index fingers for a few minutes.

Self-hypnosis

Unraveling the mystery of why I engage in emotional eating is a challenge. There are probably many reasons. For me, the best approach is not to ask why, but simply to focus on stopping emotional eating. Sometimes I practice self-hypnosis. Essentially, it's a way of talking to my body and telling it how to relax.

-Kayla

If you've never done any relaxation training or yoga, you might still be a fan of self-hypnosis techniques such as progressive muscle relaxation. Essentially, self-hypnosis is about guiding yourself to follow verbal instructions, primarily about how to relax your muscles and your entire body.

Progressive muscle relaxation involves tensing and relaxing a series of muscles in a specific area. Try this technique simply. Clench your fist and hold for at least ten seconds. When you release your fist, you'll feel a change in tension. This technique works because you force the muscles to tense and then relax. When you tense the muscles, they return to a more relaxed state than before. These muscles then send signals to other parts of the body, causing them to also become more relaxed.

Self-soothing techniques

Progressive muscle relaxation

Start with your head and work your way down to the rest of your body. Consciously focus your attention on each part as you tense and relax it. When you release a muscle or muscle group, you'll feel your body seem to sink down.

(1) Stay comfortable. Sit with your feet flat on the floor, or you can lie flat on the floor and take deep breaths.

(2) Start with your head. Tense and relax your facial muscles. Close your eyes tightly for one minute, then relax them.

(3) Clench your chin. Hold it. Then relax.

(4) Tighten your shoulders. Hold it. Then relax.

(5) Feel your hands. Clench your fists, hold them, and then relax.

(6) Squeeze your buttocks tightly. Hold it. Then relax.

(7) Feel your thighs. Tighten your muscles, hold, and then relax.

(8) Feel your knee. Tighten the muscles around your knee, hold, and then relax.

(9) Clench your toes. Hold it. Then relax.

After you have gradually relaxed each part of your body, mentally scan your body to see if any part is still tense. If so, tense and relax that part again.

Self-soothing techniques

Warm and calm your body

Try a small exercise, like autogenous breathing. Autogenous breathing is a technique for relaxing the body. As you give yourself these verbal commands, try to transform those words into images in your mind. Sit comfortably. You can close your eyes if you prefer. Take deep breaths. Focus on your feelings. Slowly say the following to yourself, trying your best to feel those feelings.

My right arm feels very heavy.

My left arm feels very heavy.

My right leg feels very heavy.

My left leg feels very heavy.

My neck and shoulders feel very heavy.

I feel calm and peaceful.

My right arm feels warm.

My left arm feels warm.

My right leg feels warm.

My left leg feels warm.

My neck and shoulders feel warm.

I feel calm and peaceful.

My forehead feels warm.

My stomach feels warm and full.

My heartbeat is calm and regular.

I feel calm and peaceful.

Repeat these words as many times as you like.

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