Brain Shutdown Mode
Cortisol and Our Eating Response
Understanding Brain Shutdown Mode
We've all been there, those moments when stress, burnout, and overwhelming emotions lead us to shut down and tune out. Also known as numbing out, many of us will enter into "brain shutdown mode" at the end of a long day because we simply CAN’T anymore.
This is a state where our cognitive and emotional functions are compromised, and we seek comfort in familiar and often unhelpful habits. Turning to a drink after work, winding down with a blunt to escape, or stopping by the grocery for a frozen pizza and tray of brownies to veg out on the couch.
It may not come as a surprise to you, but one of the most common responses to brain shutdown is turning to food for comfort. But, why does this happen? How can we prevent it? Are there other ways to deal with brain shutdown mode?
Stress, Burnout, and Emotional Eating
Stress and burnout are closely linked to brain shutdown. We reach this mental load where we can no longer take in new information and we begin working on autopilot because, at times, it can feel like the best way for us to deal with stress is to ignore it.
This is often due to our reaction to the cortisol levels in our bodies. Cortisol is a hormone produced by our adrenal glands in response to stress. It's part of the body's fight-or-flight response, which prepares us to deal with immediate threats.
In short bursts, cortisol can be beneficial, helping us stay alert and focused. However, chronic stress will lead us to prolonged cortisol production, which can have several negative effects on our health, including our eating habits.
So, when we're stressed long-term, our bodies are releasing cortisol constantly, which can increase our appetite and cravings. And in many cases, that chronic stress we are battling turns into burnout, which is a complete mental, physical and emotional exhaustion.
This experience, whether it’s in our personal or professional life, will basically turn off our interest meter, making it difficult to make decisions that benefit us. In these moments, food becomes an easy, quick source of comfort.
Why Food Feels So Comforting
When cortisol levels are elevated over a long period, it can lead to a BIG appetite with BIG cravings, primarily for high-fat and high-sugar foods. This is because these types of foods can provide a temporary spike in energy and mood, helping us cope with stress in the short term.
Food can trigger the release of dopamine, the "feel-good" neurotransmitter. This temporary boost in mood can make us feel better, but it also creates a cycle where we seek out these foods whenever we're feeling down.
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Over time, these increased cortisol levels can lead to emotional eating becoming an automated habit, where we use food as a way to manage our emotions rather than addressing the underlying causes of stress. Especially because many of us have emotional associations with certain foods from our childhood, linking them to feelings of safety and comfort.
The Role of Mindfulness
Mindfulness is a powerful tool that can help us recognize and respond to our emotional states before, during, and after entering brain shutdown mode. By being present and aware of our thoughts and feelings, we can break the cycle of emotional eating and make more beneficial choices. This also opens up the opportunity for us to build more positive coping mechanisms before, during, and after stressful experiences.
My Techniques to Reduce Brain Shutdown Mode
Daily Check-Ins: Spend a few minutes each day assessing your emotional and physical state. Journaling or simply noting our feelings can help us identify stressors before they become overwhelming. By bringing awareness into our lives. regularly, we can identify stress early on and take steps to manage it before it leads to prolonged cortisol production.
Prioritize Self-Care: Incorporate self-care activities into our routine. This can be anything from exercise or meditation to trying out new hobbies or spending time with loved ones. Regular self-care can reduce stress and prevent burnout. Ultimately, engaging in activities that we enjoy, especially those that relax us, can lower cortisol levels.
Regular Physical Activity: Exercise is one of the most effective ways to reduce cortisol levels. It helps burn off excess adrenaline and cortisol, while also releasing endorphins, which improve mood and reduce stress. Planning a short walk when returning home from work or during your lunch break can be incredibly helpful in preventing brain shutdown mode.
Set Boundaries: Learning to say “no” and setting limits on our expended time and energy is important, as overcommitting is a common cause of burnout. Protecting our personal time can help maintain our emotional well-being and choosing where we give our energy reduces overall stress, which in turn can help lower cortisol levels.
Solid Sleep Habits: Ensuring we get enough restful sleep is huge for our overall health, as a lack of sleep can exacerbate stress and make it harder to cope with daily challenges. Poor sleep can lead to higher cortisol production, so establishing a calming bedtime routine can improve our sleep quality, which is crucial for regulating cortisol levels.
Balanced Nutrition: Eat regular, balanced meals that include a variety of nutrients and avoid skipping meals, as this can lead to low blood sugar. By implementing regular meals and snacks into our daily routines, we are more likely to maintain stable blood sugar levels. This can prevent cortisol spikes that lead to cravings and support our overall wellness.
Mindful Breathing: Practice deep, mindful breathing exercises and grounding techniques that can be done anytime and anywhere. Deep, mindful breathing exercises can activate the parasympathetic nervous system, which helps counteract the stress response and lower cortisol levels. Developing this as a coping mechanism also can help us calm our mind and reduce the immediate urge to seek comfort in food.
Relaxation Techniques: Practices such as yoga, tai chi, and progressive muscle relaxation can also significantly lower cortisol levels. These activities combine physical movement with mindfulness, helping to reduce stress and promote a sense of calmness. Yoga is very easy to add into your day from the comfort of your own home with follow along videos on Youtube.
Moving Forward From Here
Understanding and addressing the emotional connection to food, especially during brain shutdown mode, is crucial for maintaining overall wellness.Cortisol plays a significant role in emotional eating, especially when stress becomes chronic. By understanding how cortisol affects our bodies and incorporating strategies to manage its levels, we can reduce the likelihood of falling into patterns of emotional eating.
By incorporating mindfulness and practical techniques into our daily routines, we can reduce the likelihood of emotional eating and create a more dependable relationship with food. Just remember, it's about progress, not perfection! So, start with small steps and gradually build a routine that supports your well-being.
