Second SOS Technique to Stop Stress-Eating 

The next really fast technique from SOS: Switch Off Stress that can help you with the common problem of stress-eating is #39: Activate Your Energy (The 20-Second Rule). 

In fact, this is a very useful and highly versatile technique for stoping any bad habit OR forming any good new one. So...whether it's not eating that coffee cake at your desk--or getting up from that same desk for a few minutes to take a break, stretch, and clear your mind, SOS #39 could be a big help to you.

How to Do SOS #39

Activate Your Energy

(The 20-Second Rule)

If you’re having a hard time switching off stress-eating, you can Activate your Energy so it moves you more decisively in your chosen direction.

Research has found that if you reduce the time it takes to initiate a task, you greatly improve your odds of both starting that task and staying with it until you form a new habit.  The 20-second rule launches you into action so you don't get stalled figuring out what to do, weighing your options, and making a decision. This tool translates into a very simple math equation:

• CONSTRUCT a 20-second-plus barrier in front of a bad habit you want to stop (e.g., eating that chocolate donut); and/or,
• REMOVE any time barriers between you and the new habit you want to establish (e.g., having a delicious apple in a bowl on your desk).

The key is that the time from thought to action must be less than 20 seconds.

Mihaly Csikszentmihalyi, the author of the classic book Flow, called this “activation energy”, i.e., the vital initial spark you need to overcome inertia and launch a positive habit. The 20-second rule sets up a new path of least resistance to a preferred habit.  It bypasses your need to always rely on grit, stamina or will-power to achieve your goal. ("I won't eat that cookie!.... I won't eat that cookie!.... I won't...oh, what the heck, it's just one cookie!") 

And, because it goes a long way to taking resistance and feelings of deprivation out of the equation, this 20-second SOS tactic can take you a long way toward reducing stress-eating! Here are some specific suggestions for putting the Activation Energy SOS technique to work for you: 

• Make a 15-second list of groceries to buy so you're well stocked on nutritious options. 
• Xerox a tasty recipe so you bring necessary ingredients home.
• Grab something healthy to eat before going to the grocery store; that way you won't be hungry (which makes you less likely to over-shop &/or grab too-tempting foods). 
• As soon as you enter the grocery store, use the 20-second rule to direct your feet first to aisles with fresh foods, veggies, fruits; you'll then pass the snacks with a full basket.  
• Once home, put healthier food choices in the front of your refrigerator and store less nutritious foods someplace they will take you more than 20 seconds to retrieve when the impulse to stress-eat next hits you. 
• And, last but not least, you can double up on your SOS tools to stop stress eating by using the Emergency Breath (see prior blog) or another Core breathing technique. This will help you stay your hand when you notice it's inching toward that bag of chips.

Have some fun; get creative. Activate your Energy to blast through all obstacles in the way of your resolution and goals. Don't rely on will power to see you through. Instead, use the 20-second rule to make much easier work of developing healthy, stress-free eating habits. 

What SOS #39 Can Do for You

There’s almost no limit to how you can use the 20-second rule to change your life for the better. For example, if you want to stop watching so much TV, hide your clicker and put some good books where it used to be.  Make sure that wherever you hide the clicker will take more than 20 seconds (and some physical labor) before you’d be able to put your hands on it.  That way you'll be making an affirmative decision that the upcoming show is worth all this extra effort.

As another example: if you want to exercise first thing in the morning, put your clothes in the path you take between your bed and the front door. If that doesn’t work (and your mate doesn’t object), sleep in them until your new morning exercise habit is firmly in place! You may also want to place your alarm clock so it is waaaaay across the room. That way you’ll be on you’re feet and moving before you even know it.

You can read more about activation energy in the classic book Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi and in The Happiness Advantage by Shawn Anchor.  You may also want to view Csikszentmihalyi’s TedTalk “Flow, the secret to Happiness” at www.ted.com.

GOOD LUCK!!!

PS. Go here if you want to purchase SOS: Switch Off Stress (only $8.99 for this 258-page-equivalent "evaBook")--or click here if you want to read more about what SOS can do for you.

And here's a Free Kindle App so you can read SOS on any PC, MAC, tablet, or smart phone.

SOS to Stop Stress-Eating 

Several friends, colleagues, and clients requested that I address the difficult issue of "stress eating" now, especially since so many people have made New Year's resolutions to eat more healthy foods and/or lose weight in 2014. The next few TBA Community blog posts will provide several techniques from SOS: Switch Off Stress that can help you with this common and resistant problem. Here's to your health! 

The SOS book is filled with many practical, easy-to-use stress management techniques that can slow down or eliminate stress eating. If you have this new evaBook, simply type in keywords such as "eating" - "food" - "weight" to find many options.  Remember that each SOS tool takes only 6 seconds to 6 minutes, so any of these activities could provide immediate relief from the kind of stress that might otherwise lead to a sugary treat or a second helping you really didn't need.

First on the docket is SOS #4: Emergency Breath, which is taken from the Core Section. This exercise is a form of "power" breathing that will jolt you out of crises or drama and stop you from feeling stuck, depressed or bored. 

This makes the Emergency Breath a very fast and effective alternative to mindlessly chowing down on fatty, sugary or salty snacks. This way, rather than gaining weight or continuing with low-nutrition habits, you will get some terrific health benefits instead.

How to do SOS #4

(10-20 seconds)

This three-step power-breathing process is highly effective--and really fast! It will take you less than 20 SECONDS from start to finish. (Caution: Do this technique only a) in a place where you will not disturb others, and b) while sitting or lying down, as it could make you light-headed.) 

Let's say that you're under pressure to complete a report by end of day, and you have a sudden, almost-irrepressible urge to have a chocolate chip cookie to boost your energy.

Step 1 (optional): The Pretzel. Put your arms straight out in front of you. Cross your wrists with palms facing. Then interlace your fingers and tuck hands back under your wrists, toward body. Rest interlaced hands gently on your chest. This “pretzel” pose may seem odd, but it engages your whole brain to provide extra benefits while you're doing the power breathing. Take a few slow breaths to settle down and center before moving on.

Step 2: Power Breathing. For 10 seconds take fast, deep and full belly-breaths from your mouth (in and out) so the whole trunk of your body moves like a bellows. Power breathing is rather noisy, as it is done from your mouth. (Slow down your breathing if at any point you feel light-headed.)

Step 3: Refocus. While doing the emergency breathing, take your mind off the stressor and focus it instead on something positive—for example, imagining a good outcome to this stressful situation (like getting the report done easily and on time) OR thinking about going home to someone you love when it's done OR bringing healthy, delicious foods to mind that will boost and sustain your energy so you can complete that report in record time.


Optional: Tracking results. If you want to see how much this tool helps, just rate the stress you’re feeling from 1-10 both before and after doing this technique. 

And of course, the real measure of success is your answer to this question: 

Did the emergency breath stop you from stress eating--or not?

What SOS #4 Can Do for You

This technique instantly interrupts the stress cycle. It removes any mental boulders that have blocked your way to laying new neurological tracks that will move you away from the habits of stress eating and toward keeping your New Year's resolution.

After doing the Emergency Breath, you will likely feel quite invigorated. I encourage you to do SOS #4 whenever the urge for stress-eating hits you. (Remember: Please step aside so you can do this in private; it is noisy and you don't want to bother anyone else.) The emergency breath is a phenomenal stress-buster—super-fast, and very easy to do many times a day, no matter how busy your life is.

The mental benefits and physical effects of repeating this technique regularly are numerous. They include: 

• Increased pulmonary capacity (directly tied to longevity).
• Cardiovascular system improvement.
• Detoxification (fast and full release of carbon dioxide from body). 
• Improved lymphatic and immune system functioning. 

And as you've probably already noted, these same positive effects listed above also contribute to natural, healthy sustainable weight loss.  So...think of SOS #4 as helping you to jump start a positive upward spiral, by managing just one little stress-eating urge at a time.

GOOD LUCK!!!

PS. Go here if you want to purchase SOS: Switch Off Stress (only $8.99 for this 258-page-equivalent "evaBook")--or click here if you want to read more about what SOS can do for you.

And here's a Free Kindle App so you can read SOS on any PC, MAC, tablet, or smart phone.