 | Food and Your Mood October DBT Challenge: Valencia Agnew, Ph.D., DBTC What does food have to do with mental health? It only makes sense that if food impacts physical health, it must also impact mental health. If someone is struggling with food insecurity, meaning they do not have enough to eat due to financial strain or access, it is going to impact their mental health on multiple levels. Another example is gut bacteria. Healthy gut bacteria plays a role in serotonin levels through the gut-brain axis. Serotonin is the happiness and well-being brain chemical, which is why it can be found in anti-depressants. We all have a comfort food, but have you ever considered that your comfort food could actually be producing happy chemicals in your brain? For me, it's no surprise that two of my favorite foods, potatoes and cheese, happen to boost serotonin. Whether we are or aren’t aware of what our brain chemicals are doing, most of us can agree that the food we eat affects how we feel. But the way we eat influences us as well. My favorite DBT skill to use at any new dining experience is mindfulness. Being mindful while you are eating will not only help you manage portion sizes and notice if you are full, but will elevate your experience. When we practice being in the moment instead of being lost in the past or trying to rush to the next thing, we can thoughtfully engage where we are and make the time matter. | Your DBT Challenge: My challenge to you is have a plan to try some new food. Looking forward to pleasant experiences is taught in DBT as one way to help with emotion regulation. Then, eat mindfully. How, you ask? Let me explain: | Check You Hunger It is okay to go to a food festival or dinner hungry. However, if you are ravenous, you might be setting yourself up for failure. It’s hard to be mindful when you’re wolfing down your food. Not to mention you may waste those taste buds and stomach space on something not entirely enjoyable. Mindful eating means taking your time to savor the experience, make thoughtful choices, and be present with the people around you. Try Slow & Steady If you are going to try multiple new foods at once, start with a small portion. No point in getting full on one item when there is plenty of other foods to try. Now, if you are only trying one dish, you can still start with a small portion. There is something to be said for giving your brain a chance to receive a signal that you are full. If you eat a portion sized for three in nano seconds, it defeats the benefits of mindful eating. | Think About It Take a gratitude moment. This can mean praying and it can mean being observant. What went into the preparation of your food? How many people did it take to get it to your hands/table? Who is enjoying the meal with you? Sometimes in our busyness we forget how we are all connected through the roles we play, even if it’s not always visible at first glance. This is the time to take all your food photos AND, afterwards, put your phone away because you are about to take mental photos. Get Your Other Senses Involved What so you see? What is the color of your food? How is it plated? Do you see steam? Can you smell the spices? Can you identify the smell if you closed your eyes? Are there any sounds, the sizzle of your food? Voices of people talking? What about when you bite your food, what is the sound, the crunch? Can you taste the spices? Can you tell what you are eating without sight? What is the texture? Is it smooth, creamy, tough, tender, rough, grainy, flaky? Avoid Judgment Of course you may like it or not like it. The judgement I am referring to is identifying it as good or bad, right or wrong, stupid, ugly. Just because you don’t like it, does not mean someone else would think the same. | Let's Eat Mindfully Mindfulness is a tool we can use to benefit every facet of our lives. With food, it can help us avoid the pitfalls of bored, emotional, or ravenous eating which in turns helps our physical and mental health. Let's remember that all the parts of the body are connected. Experiencing our moments fully allows our brain to catch up with our body, enables us to make better decisions, and also makes our time richer. Throwing in a cheesy potato every now and again doesn't hurt either. | Try some new skills out today! Send us an email (Office@AdolescentFamilyBHS.com) or share with us on Facebook what skills your tried. | Valencia Agnew, Ph.D., DBTC Dr. Valencia Agnew is the owner and founder of AFBHS, has been practicing for over 20 years, and is the winner of several awards, including Grand Rapids Business Journal's 2017 Top Women Owned Business, the 2018 Giants Eugene Brown Medical Service Award, 2018 50 Most Influential Women in West Michigan Award, and Woman of the Year 2021 by West Michigan Woman Magazine. Learn more about Dr. Valencia Agnew | | |
