In my last post (here: https://theliink.wordpress.com/2017/10/16/your-food-your-mind/#more-1263), I talked about the role food plays in managing anxiety and promised to provide guidelines on the art of eating for those who experienced anxiety ….. and here it is! I hope y’all find them useful.
CAUTION:
These are mere guidelines. So, be sure to discard any point that doesn’t hold true for you. Never… ever exchange your experiences for some else’s. That being said; enjoy!
- Portion Sizes: Small meals minimize chances of discomfort like nervous indigestion, constipation and flatulence. Plus, for some reason, I think having small meals is sexy. Yup!, even with food, less is more.
Yummy beans and plantain
- Go soft: Okay, I know most of us have way outgrown the teething process but having soft meals brings a breath of fresh air to that ultimate food processor: your digestive system. Plus, they allow for the incorporation of more vegetable which infuses your life with vitality. You never know……. having soft foods could help soften your life. Anyways, I call foods with high water content, ‘soft’. For example, purees, puddings, soups, mash, smoothies, vegan crepes, pies _____________ (fill in the gap).
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From left to right: Rice pudding,vegan crepes, Cream of mushroom soup, Agidi (thick fermented corn pudding) with okra soup and Waina or masa(rice cakes)………Oh so soft.
- Tame your taste buds: Umm …. I am not at all suggesting you go bland, but I have noticed that, many people of us who get to deal with anxiety reach out to food for comfort or often long to recreate a sense (particularly taste) perception: you know, wanting to have that delicious meal? All this could be triggering.
How dangerous is that, you might ask? Well….. That longing to have some delicious food that isn’t that here in the moment is not only a waste of energy but a desire for something in the future.You might see this as harmless, but it could be as hazardous to your mental health as any form of longing could be.
So, how do we curb this tendency? I found that focusing of colors, textures and aroma in lieu of taste helps cut down cravings; I mean, it’s easier to get hooked on tasty rather than colorful meals.
Oh how colorful life can be with this plate in view.
- Enjoy the Process: I mentioned this in the last post and thought it worthy of another mention because people just abhor living in the moment; those with anxiety disorder take it a bit further. If you decide you would love to make your meals then you should make it therapeutic; be present every step of the way; this should apply to the art of eating itself.
FOCUS!!! The woman in the first picture is exemplary.
Caution
Be mindful of certain condiments. I tend to use more of soy sauce than salt or anything with monosodium glutamate. Be liberal with spices and be weary of chili/peppers if you have ulcers or experience flushes. And, just because you have to eat little portions don’t mean you should make up with oils; use oils sparingly.
- Go Au Naturel!
Let your meals be as close to nature as it could get without compromising digestion; I mean just because you are going natural doesn’t mean you should have raw rice for a meal? But, uhmm…….I’ll let you have even this on one condition; that it makes you happy — you are the boss after all.
- Companionship
Dine with someone you love or dine alone. This helps you focus on savoring every morsel rather than having to be in that awkward situation where you have to worry about the gestures of your companion; this could be triggering. If you experience anxiety and absolutely have to eat out, ensure you dine not only in great company but in restaurants that exude calm; if these are not handy, opt for take-outs or have food delivered to your home………do everything you can to make your feeding environment soothing.
- Routinize
Learn to listen to your body and study the times you get hungered, then make a rule to begin sourcing for your food some minutes before; this would not only help you be in tune with your body but would also make it easier to get into a feeding ritual which would help save you from the unpleasantness that comes with hunger pangs. Plus, this would further align your body, mind and spirit………. Right on the money! I would say.
- Practice Meditation
Find and stick to a calming technique; this would go a long way in calming your nerves. I mean, you can’t be jumpy all day and expect to have a calm meal. We have to find ways to maintain calm all through the day. A Holy Book says we should ‘Be Still’ ….. this is a must for those with an anxiety disorder.
- Time Lapse: Ah ah ah…..Stay away from that bed until 3 hours after since your last meal.
- Silence: Practice inner silence all through the day. Thoughts will race through your mind, recognize them but remain still and go about your business just as you would if someone was yelling at you. If you suffer from an anxiety disorder, don’t engage in inner dialogues for whatever reason; the results are always the same. You know why? Your mind is older and more experienced than you are ………..never ever engage your mind if you have an anxiety disorder, you could spiral out of control; if you give your mind an inch it would take a mile. If you focus on the present and not in your head, all or most of the time, you get the chance to savor your meals in quiet.
- Self-love: Learn to love yourself, accept your light and dark parts. When you succeed in loving yourself you would become adept to paying attention to you; this would naturally lead to feeding yourself with the things that serve rather than hinder you from giving your best shot at life. To love yourself is to pay attention to you; do you know how it feels to be ignored (I bet it doesn’t feel good)…….you deserve better. Pay attention to you!
Although these points are for those who experience or have to live with an anxiety disorder you could apply any point if you find useful for your well-being.
Thanks for stopping by The Liinks
Clare
The LINK 