Stress and Milkshakes.  What is the learning here about stress?

Alia Crum, a Yale Psychology student was fascinated by the placebo effect. An example of the placebo effect is when a participant in a psychological study is given a sugar pill instead of a pain killer but has pain relief as they believed they were given the pain medication. Ms Crum extended this idea in relation to our beliefs regarding mindset and hunger using Milkshakes!

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The study involved 2 groups. One group received a Milkshake labelled "Sensible - 140 calorie shake" the second group received a Milkshake labelled "Indulgent - 620 calorie shake".  Blood samples were taken of both groups, on 3 separate occasions (before the study, just prior to having the shake and then just after) to measure their ghrelin levels. Ghrelin is commonly referred to as the "hunger hormone", as it stimulates appetite. After we eat a meal ghrelin levels typically reduce when we feel we are full (i.e., reached satiety).

The "Indulgence" group produced a dramatically steeper decline in ghrelin after consuming the shake, whereas the "Sensible" group produced a relatively flat ghrelin response.

However, both groups were given the exact same Milkshake!  All participants were given a 380 calorie Milkshake.

Participants' sense of feeling satisfied was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed. This belief also influenced their grehlin levels (i.e., created a physical response).

CONCLUSIONS

Our mindset and beliefs ("I have indulged"), can influence our experience ("I no longer feel hungry").

Extend this idea to how you perceive stress?  Ms Crumb did another study exploring this. Not quite as interesting as using Milkshakes but confirming the same theme.

People who believed stress as being negative experienced more stress than those who believed stress as being an opportunity to learn or improve.

What is your Mindset when something stressful occurs? How do you respond?

Here are some simple strategies to try to reduce your stress response

  1. Take 3 slow deep breaths - "In for 3, and out for 3".

  2. Excuse yourself from the situation for a few moments to take the 3 slow breaths. A favourite is saying you need to go to the loo!

  3. Recognise the stress, rather than ignore it. Write about it. Heaps of research that supports writing as a way of helping us stand back from unhelpful thoughts.

  4. Thought challenge. Has your mind gone into overdrive? Be curious. What is it about this situation that is so stressful? Is it just your automatic response, and all you need to do is seek further information first before doing anything? Ask questions.

  5. Learn Mindfulness. My favourite which really encompasses all of the above.

  6. Or why not just go outside for a walk and buy a Milkshake! Perhaps not the most healthy approach, but hey I had to suggest it!

I hope you get value from this technique

Margie Ireland

Psychologist (MAPS)

Mind & Body Psychology acknowledges the Jagerra and Turrbal peoples as the first inhabitants and traditional custodians of the lands where we live, learn, and work. We pay our respects to the Elders, past and present, and are committed to honouring all Aboriginal and Torres Strait Islander Peoples’ cultural and spiritual connections to the land, waters, and seas, and acknowledge that sovereignty was never ceded.

The Director of Mind & Body Psychology contributes 3% of her salary to: Pay the Rent (Aborignal Grassroots Intiative), IndigenousX (Indigenous owned media outlet), the Westerman Jilya Indigenous Scholarship (scholarships to support the training of more Indigenous psychologists), and Bush Heritage (a not-for-profit that purchases land and partners with traditional owners to restore and protect Country).