Stressful times and food/body awareness!
A newsletter issue all about having a good relationship with food and our bodies despite large workloads and exam stress.
Stressful times call for… stressful measures? Or maybe just an increased awareness of how we feel about food and our bodies while we have a lot of other stuff going on.
For a lot of us, this is an overwhelming time of the year. For the lucky few for whom this is not the case, bookmark this newsletter and read it at a more relevant time (if you want!). Whether you actively try to maintain a good relationship with food and your body or not, it’s all too easy for helpful habits to slip way down the list of priorities when you have exams, deadlines, or work stress.
This newsletter will include: some thoughts on stress and our relationship with food and our bodies; podcast recommendations; thoughts on, and ideas for, moving our bodies; a super simple recipe; and our usual who to follow recommendations.
The Importance of Minimum Functions by Thai
Personally, I find that when I’m at my most stressed, it’s the things I have to do daily that bring me the most pleasure. When you’re scheduling every hour and going around in a constant state of minor mania, the minimum functions of your life take on a new importance. Here I mean things like showering, getting dressed, brushing your teeth, walking to the library, eating, and falling asleep. If you feel unable, due to a busy schedule or an i’m-on-a-roll-god-forbid-that-i-allow-myself-a-break headspace, to do the usual things that bring you joy, then those daily tasks can take on a whole new meaning. For the record - if you can - do take breaks! Take an hour off, a day off, a weekend off! You will get the work done, and extensions exist for a reason. But, until that next day off, here are some reflections on the importance of minimum functions.
I don’t want to suggest that reaching the point of busyness where these are the only joys in your life is at all ideal, but sometimes it’s the reality. Several of these things are also contingent on having a good relationship with food and your body: it’s difficult to take pleasure in your lunch break or picking an outfit out in the morning if these things are sources of unhappiness. If that’s the case for you, ignore this section. Instead, don’t punish yourself for feeling the way you feel. Accept that your feelings are not ideal, but that they are there. Now, amidst deadlines and exams, it is not the easiest time to tackle deeply personal and difficult relationships with anything - let alone food and our bodies. So, if that’s you, be kind to yourself, and allow yourself the chance to address these things when you feel able to do so.
As the weather gets colder, I find myself looking forward to my daily shower more and more. In my draughty student flat, I think the only time you’re guaranteed heat is when you’re safely tucked in bed or standing under the showerhead on HOT. Since we can’t stay in bed AND go to the library, we can ease ourselves into the cold light of day by scooting immediately from one heat source to the next. For me, two and a half songs or less is the optimum shower soundtrack. So I choose wisely. Or, I click shuffle and reach a little hand around the shower curtain, aiming for the skip button, every time I’m disappointed. Be a gift to your family or flatmates and sing in the shower in the morning :). Or, if you can’t identify a tune, let alone sing one (like me), dance instead. Wiggling around in the shower is actually productive - it aids the lathering process… right?
When I have things to do, not doing them in favour of things I enjoy more only makes me feel guilty. But in order to go outside, you sort of have to get dressed. So, getting dressed is a minimum function. After months of lockdown spent in unexciting clothes, I am taking each trip to the library as an opportunity to have fun with my clothes. I am advantaged here by my ever-increasing collection of clothes, but getting dressed can be a creative and fun process regardless. Put on something to listen to, some empowering tunes or one of the podcasts recommended below, and begin. Usually (I do this while showering), I like to check in with myself to see what I feel like wearing. Something comfy? Trousers? Something formal? Or a bit raggedy? Do I feel like wearing something form-fitting, or something loose? Am I cold - do I need to layer up? Or am I content with the usual three-layer-minimum? The answers to these questions are my starting point. Once you’ve selected a garment you’re happy with, try a few things with it to see what you like best. This is a process, and you deserve to take a little time to find something you’re happy with. Try and find an outfit that is going to make you smile every time you stroll to the library bathroom and catch yourself in the mirror, or one that keeps you comfy for a day on zoom. The point here is not to end up in the perfect outfit, but just in something that does the job (keeps you warm and makes you public-sphere appropriate) and brings you joy throughout the day.
I’m not going to say that breakfast is the most important meal of the day, enough parents and teachers have preached that before now, but it is an opportunity to mentally inhale and prepare for the day ahead. After a summer of yogurt and fruit, and toast with blueberry jam, I’ve found myself gravitating towards my childhood cereals as the semester has grown in workload intensity. Fool yourself into thinking you’re still in primary school and the most homework you have to do is count apples (or something…) by eating your childhood breakfast. Usually, these foods are comforting, quick, and good at setting us up for the day ahead. As you eat your shreddies/cheerios/weetabix try and sit with your thoughts. If it helps you, run through your tasks for the day in your head. It’s the start of the day, you have all the time you need, take a moment.
If you’re spending the day studying or working, please please give yourself a break to eat. While it may feel like the ultimate martyr-istic act to let yourself be swept up in the stress of your workload, giving yourself the time to meet your body’s needs is essential. A lunch break is a great point to give yourself some breathing (and eating) time before you reembark on your brain work. If you don’t feel like you can leave your desk, or you’re simply feeling too wired to completely remove yourself from working, try changing the playlist or album you’re listening to and just focus on eating for a moment. Maybe watch a revision video as you go or rewatch part of a lecture. Let your hands focus on feeding you, don’t give them any other tasks right now. During stressful periods, I like to make bigger portions at dinner time, and then take the leftovers for lunch. Having a little tupperware of food sitting in your fridge or your tote bag may be a good prompt in getting you to take time out of your day.
So, now it’s dinner time. Maybe you’ve finished work for the day (nice), or maybe you’ve got to get going again once you’ve eaten (you’ll get through it!). Out of all the basic tasks of a day, making dinner is perhaps the trickiest if you’re feeling work-frantic. In my experience, if you’ve got just a little bit more work to do, an hour or less, it’s nice to have a snack if you’re hungry but wait until you’re completely finished to start preparing your meal. If it’s been a work-heavy day, you might be feeling quite drained. There is no pressure here to make a complex meal, just something that will satisfy and soothe you. Personally, I choose deadline-time to work through the vast quantities of leftovers I usually have in the freezer. If you are not met with this prospect, some of my favourite stress meals are: fusilli with jarred tomato and basil sauce (Loyd Grossman is the best IMO but any will do); curry-spiced mushrooms with hummus in a pitta (just slice and fry the mushrooms until they go soft); or whatever I can scrounge from my flatmates (they’re great cooks). If you’re feeling exhausted, allow yourself a moment to sit and feel that. This time of year can be tough, and it’s fine to acknowledge it if you’re feeling run down. If you feel like a fragile creature in the moments where you’re not caught up in the work momentum, don’t reprimand yourself. Instead, be gentle and don’t ask too much of yourself. Once you’re sat down with your meal, let yourself eat slowly and calmly. Sometimes when I feel fragile it actually offers me a new perspective on eating: I do everything slowly, being comforted by each bite and just generally feeling sorry for myself. When you’re at peak stress, you have to use all the mundane moments as respites.
Depending on your relationship with sleep, bedtime can feel like a gift or a curse. If I need to, I like to silence my brain by putting on a podcast or some music. In-app sleep timers are great, but always set them to a little longer than you think you need. Being on the verge of sleep and having the audio that is slowly sending you into your dreamscape whipped away is jarring to say the least. Reading a book can be a great way to send yourself to sleep, but it can also feel like a big ask to start reading when you’ve worked all day - at least that’s what I find. In times of turmoil I go to the varied platform that is YouTube for my pre-bed mindlessness. Having deleted TikTok at the peak of my obsession for self-preservation reasons, I now find myself watching TikTok compilations on YouTube for that low-stakes entertainment. Whatever works for you, finding something that allows your brain to focus on something other than work is great in setting you up for sleep. In terms of enjoying falling asleep, I just try to get comfy and let any thoughts on the day or on tomorrow wash over me. You’ve got the whole night ahead of you for sleeping, so you can take 30 minutes here for yourself. Also - masturbation is great for stress relief, can set you up nicely for sleep and allows us to interact with our bodies in a different way: so if you’re feeling it, go for it. Let your body rest and then do it all again tomorrow.
Now, this has been an account of some of the ways in which we can enjoy those few moments of involuntary downtime in the most work-stressful periods. Better than all of this, take some time off and do something you enjoy. I can struggle to take time out just for myself, so I find making plans with my flatmates to do something relaxed like watch a film or cook together forces me to stop working. If you don’t live with flatmates, maybe make a plan with a sibling or parent to watch a certain TV programme. If this isn’t appealing, maybe decide yourself that you’re going to set some time aside to call a friend or write them a letter. When I’m feeling drained and unhappy, calling someone from outside my university sphere can really re-energise me. Whatever it is, take some proper time off.
In these stressful times, paying special attention and taking care in the things that we have to do offers a guiltless way to take some time out. If it’s the only time you’re not working, see washing, eating, dressing, and sleeping as opportunities to think about something else. The importance of minimum functions in times where they’re all we have shouldn’t be undervalued. Many of these things tie into our relationship with food and our bodies, so they can be a good chance to check on your mental health. While it may feel like our studies are the only important thing when we’re in the middle of it all, it’s really you that matters. So, make use of the little moments of joy as much as you can, until the big moments roll around again.
Respecting Your Body by Ruth
In more stressful times at university - as these few weeks can be - it can be easy to put pressure on yourself to succeed at lots of things besides juggling essays, exams and deadlines. It can be easy to put pressure on ourselves to exercise for half an hour a day, avoid “unhealthy” food, or to go through a smoothie phase in a dire attempt to eat more spinach. It can also be easy to put unrealistic pressure on our bodies to look a certain way during this time, like spending ages on a skincare routine to get rid of that spot or squeezing into jeans that are way too tight. But it’s important to remember that through any stressful or pressurising times, your body is with you all the way. It’s key to treat your body kindly during these times, and to cut yourself a little slack. Eat intuitively - whatever your body feels like eating, it deserves. Focus on what you love about your body and what it can do, rather than worrying about whatever flaws you think you’ve woken up with.
If you want to take a walk on your study break, do it because of how it’ll make you feel. Will being outside in the fresh air make you feel happier and more awake? Will being out in the community make you feel more connected to people? Will it be interesting and a bit of an adventure to get muddy, or explore a new part or your area? If you’re outside because you feel you need to in order to reach a certain number of ‘steps’ or because you feel pressure to leave the flat, consider listening to what you actually want. On some days when the weather is rubbish, I don’t feel like being outside at all, and prefer to cosy up in my flat with a blanket, some candles and a good book. I’m also a big fan of an afternoon bath, and this is totally okay! You don’t always have to be active, or outdoors, or being productive to be respecting yourself. Often, just doing what you feel like doing is the best you can do.
You may find yourself half-heartedly making a lentil soup when what you really fancy is chocolate cake for dinner. If this is you one night soon, stop, and eat that chocolate cake! If it makes you feel good, it’s the best meal for you at that moment. Find what you love in terms of how it makes you feel. This includes what you love to do, eat, and wear. Follow what your body wants and honour its desires. This is the greatest amount of respect you can give yourself, rather than feeling the need to follow rules or expectations (even if their intent is to be ‘healthy’). Right now when university can put extra pressure on your mind, you don’t need it on your body, too.
Podcasts
Some podcast recommendations! Some of them are related to the topic of this newsletter, and some are just podcasts that might be nice to listen to if you get a chance.
Unlocking Us - Brené with Emily and Amelia Nagoski on Burnout and How to Complete the Stress Cycle
- Emily Nagoski, of sex educating book Come As You Are, with coauthor, Amelia Nagoski, of her new book on stress talk with Brené Brown about burnout. This is a great podcast in that the host and the guests have a nice chemistry and work through the causes of burnout.
The Moth is a US slam storytelling podcast, and it will make you want to get up on stage and tell a story from your life. Perhaps about how The Moth podcast got you through your 2020 exams? No? Well maybe try it and see! I like the themed episodes - most in tune with the topics of this newsletter are the ‘Lessons Learned’ episode and the ‘It’s The Little Things’ episode. If you want something soothing and sometimes moving, check it out.
Okay rogue recommendation here but Dear Hank & John. This is the only podcast that has remained a favourite throughout my podcasting tastes. Truthfully, I don’t actually listen to it, I just put it on as I fall asleep as necessary. Sometimes their sibling rivalry makes me a bit uncomfortable, but generally it’s amusing wholesomeness.
Moving your body
Our mental releases may be dictated by when our deadlines and exams are, so it may feel like you don’t have control over that point of release. Sometimes, if it feels right, moving your body can be a way to release that stressed energy, at least temporarily.
I am a person who generally doesn’t enjoy exercise. Or, at least, exercise isn’t enough of a part of my routine to make it likely that I’ll go for a run or do some cardio more than once every six months. So, how do I like to move my body for stress relief? Remember - your body exists for you, don’t punish it. Move only to the extent that you’re still being kind to yourself. If you’re exercising a lot, make sure you’re eating enough to support that.
If that all sounds doable, here are two ideas:
Dancing - sometimes I dance for happiness, sometimes I dance for confidence. Lately, I dance for stress relief. If all the energy pent up in your body needs to get out, dance it free. Put on an intense song - my favourites are the bassiest - and put it up loud. I like to turn off most of the lights too. Dance like nobody is watching - because nobody is. Feel free to shut your curtains if that will ensure this. Now, when you’re ready: dance as hard as you feel necessary (be careful not to injure yourself, it does happen). Whatever this looks like for you - head banging, leg kicking, arm flailing, foot stomping. If your body can do it and it feels good, go for it. My favourite move, as of late, is to hop around on one leg while striking out with my remaining three limbs with the most enthusiasm I can muster. I use the term dancing liberally - really I just mean shaking around with intensity. If you enjoy the first song, queue another. And another, if you want.
Yoga - Yoga is great in giving us a chance to connect with our bodies and check in with ourselves. Stretch out and channel your stress out of your body, moving however feels right. If you need some ideas, there are lots of YouTube tutorials to get you started. I feel like we’ve all fallen in love with Adriene from Yoga with Adriene this year? If there is anybody that hasn’t already, here are some of her stress relief videos to try:
Yoga for Stress Relief - 7 minute practice
Stress Melt - 26 minute practice
Yoga For Stress Relief - 37 minute practice
Recipe
Baked Sweet Potato with Beetroot, Green Leaves, Hummus and Feta
This super simple recipe brings together many different pre-made elements for a colourful and tasty combination, for when you don’t have the time but you want something warm and festive.
You will need:
A sweet potato - they vary a lot in size so go for whatever you’re fancying. You can always have half first then give yourself the option for seconds, or save it for tomorrow’s lunch.
Two beets - I like the kind that come precooked in packs of five, available in most supermarkets.
Green Leaves - a handful of whatever greens you fancy - spinach, rocket, kale, whatever!
Hummus - the best in West in my opinion is the Jordan Valley one sold at Roots and Fruits and Rajous (the one on Gibson street). Alternatively, I’m currently in a love affair with the baba ganoush from Scherezade (just a short walk from the library on Bank Street!), so feel free to try that instead.
Feta - any feta (or greek-inspired salad cheese…) will do. I like the one sold at KRK.
Method:
Pop your sweet potato on a baking sheet, in the oven at 180 degrees celsius. If you prefer a crispy potato, don’t cover it with foil. Cook for half an hour, or until you can easily poke a knife through it.
In the last ten minutes of cooking, slice or dice your beetroot into your desired shape.
Remove the potato from the oven, and carefully cut it into quarters. Salt and pepper to taste.
Place the potato on a plate with the leaves and beetroot, and sprinkle with the feta. Add a little hummus on the side.
It’s done! Enjoy all the flavours together.
Who to follow
Try as I might, I can’t seem to overcome my muscle memory. No matter how looming the deadline is, if I pause typing for just a moment, I can’t help but reach into my bag for my phone to check Instagram. The frequency with which I survey my feed must have a positive correlation with the amount of time I’m in the library. So, if you’re the same as me, never has there been a more important time to ensure that your Instagram feed is one that affirms you.
Megan Jayne Crabbe (she/her) (@bodyposipanda)
If you’re subscribed to this newsletter and you’re not already following Megan, you definitely should be! Hers is a really lovely account to follow if you want bright and energetic body positivity in your feed. Megan embraces her own body and those of others, bringing celebration of a whole spectrum of people and their bodies.
Prudence Flint (@prudenceflint)
Prudence creates calming artworks that captures every-day moments in all their beauty. This is a great account for appreciating bodies in their more understated moments, elevating these to the level of fine art. Scroll down their feed for our favourite of their works.
Nina Montagne (@ninamontagne)
Nina’s low saturation feed may at first glance look unremarkable. But dig a little deeper and you will find captions that meditate on diet culture. Soothing images with thought-provoking captions.
Good Luck!
Whatever work you’re dealing with right now - good luck with it! Try to find the joy in what you’re learning. You’re here for a reason. If you get something out of your education, it’s worth it. And that’s regardless of the grades you get!
Good luck from GUFAB
This Newsletter has been all about our relationships with our bodies when there’s a lot going on. The next issue will be looking at the opposite: food and our bodies over the holiday period and lockdown, where we face a whole host of other challenges. Contributions, as always, are more than welcome. Email anything to gufabpositivitysoc@gmail.com, or feel free to email with thoughts or suggestions.
This newsletter was written and edited by Thai Grou, with contributions from Ruth Johns-Bishop