Nourish Counseling Logo
Appointment

Why You Need to Slow Down

Slowing down can have a profound impact on your health. Click here to learn how!
3313_picture_of_a_rushing_woman_trying_to_finish_lunch_on_the_run

3313_picture_of_a_rushing_woman_trying_to_finish_lunch_on_the_runRushing has become our new norm. Life is crazy and slowing down to enjoy a meal is sometimes the last thing on our mind. In fact, more than 20% of all American meals are eaten in a car. Think about it, when was the last time you actually sat down, unplugged and savored a meal?

This constant state of rushing leaves our bodies distraught, and the truth is it contributes to a long-term chronic stress response which results in negative symptoms, disease and overall poor quality of life.

According to Marc David, author of The Slow Down Diet and founder of the Institute for the Psychology of Eating, the biochemical burden of stress will result the following changes in the body:

  • Decreased nutrient absorption primarily due to decreased oxygenation and blood flow, decreased enzyme production in the stomach, pancreas and liver, and decreased bile flow from the gallbladder.
  • Increased nutrient excretion due to urinary loss of calcium, magnesium, potassium, zinc, selenium and various other minerals.
  • Increased blood cholesterol as stress all by itself will raise LDL levels.
  • Increased cortisol which is associated with weight gain, abdominal obesity, inability to lose weight or gain muscle, and premature aging.
  • Decreased gut flora populations as healthy intestinal bacteria are destroyed during stress leading to immune problems, skin disorders, nutrient deficiencies and digestive distress.
  • Decreased thyroid hormone which can lead to a decrease in metabolic activity throughout the entire body.
  • Increased insulin resistance as chronic low-level stress may cause cells to become unresponsive to insulin, a factor in diabetes, weight gain, heart disease and aging.
  • Increased risk of osteoporosis as stress increases urinary excretion of calcium, magnesium and boron, all minerals necessary for bone strength.
  • Decreased sex hormones resulting in low sex drive, low energy, decreased muscle mass.
  • Increased inflammation which is the basis of many significant ailments, including brain and heart disease.

Yikes! That’s a lot to take in. The worst part, this is not even the full list! We hear all the time that stress is bad, but I bet you didn’t realize what stress really does biochemically inside the body.

Slowing down and focusing on eating our meals in a relaxed state will promote proper digestion and metabolic functioning, saving us from the long list of detrimental effects of stress. This simple change often results in weight loss, better sleep, lower blood pressure, decreased anxiety, improved mood and more.

I challenge you to begin to implement some lifestyle changes that will help you slow down.

  • Add 5-10 minutes on to each meal time. Rearrange your daily schedule to make this a possibility – it is worth it.
  • Unplug while eating. Actively choose not to answer phone calls, emails, or texts while you are enjoying your meal.
  • Take 5 deep, slow breaths before taking your first bite of a meal.
  • Find a comfortable and relaxed atmosphere to eat in. Do not eat in your car, at your desk or any other place that you associate with stress. If you must eat in a stressful place, try putting in your head phones with some calming music or a guided meditation (try Calm on your computer or phone).
  • Pay attention to the texture, flavor and other details of your meal. This will help your brain focus in on eating and ease you into a more relaxed state prompting proper digestion.
  • Find a “Slow Down Buddy” and work together on some of these ideas on how to slow down.
  • Trust that the world can wait while you enjoy your meal – you deserve it!

People are always asking me what to eat, but the truth is, sometimes HOW you eat can have a much more profound effect on your health than WHAT you eat. For some people, just slowing down and reversing the chronic stress response is the most important part of healing.

Jessica Sullivan, LMSW, NTP, DBTC

References:

David, Marc. The Slow Down Diet. Healing Arts Press, 2005.

Share:

More Posts

BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office