By Susan Albers
Food has the facility to briefly alleviate rigidity and disappointment, improve pleasure, and produce us convenience once we desire it such a lot. it truly is no ask yourself specialists estimate that seventy five percentage of overeating is caused by way of our feelings, now not actual starvation. the good news is you could in its place soothe your self via dozens of conscious actions which are fit for either physique and mind.
Susan Albers, writer of Eating Mindfully, now deals 50 how one can Soothe your self with no Food, a set of mindfulness talents and practices for stress-free the physique in occasions of tension and finishing your dependence on consuming as a method of dealing with tricky feelings. you are going to not just become aware of effortless how one can soothe urges to overeat, you are going to additionally differentiate emotion-driven starvation from fit starvation. achieve for this booklet rather than the fridge subsequent time you're feeling the urge to snack-these choices are only as satisfying!
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Extra resources for 50 Ways to Soothe Yourself Without Food
If you discover what’s really bothering you, you can determine a more effective way to calm yourself. Give yourself one minute to do this exercise. If you need more, that’s okay. But begin by committing to just one minute. Stop what you are doing. Sit quietly. Direct all of your attention to your thoughts. Then just observe your thoughts swimming around in your mind. Breathe deeply. Close your eyes if it helps you to focus. Now think of a time when you recently overate. Or you can try this when you are experiencing an emotional food craving.
Often, this is why people are so drawn to chocolate. Chocolate raises the levels of serotonin and other chemicals that have mood-enhancing qualities (Parker, Parker, and Brotchie 2006). For example, you might feel more excited or alert because chocolate raises your blood sugar; it also has traces of caffeine. So eating can prompt physiological and biochemical reactions throughout your body that are psychologically pleasurable. Conditioned emotions. Certain foods are mentally linked with emotions.
You know what you want to do, but for some reason you can’t seem to make it happen. In such a situation, you may want to consider motivating yourself by shaping your behavior. Shaping is a behavior modification technique. It helps you adopt a new behavior by rewarding gradual steps that bring you closer to fully adopting the desired behavior. First, just focus on a behavior close to journaling. For example, pick up a scrap of paper. Jot down a few notes. You don’t need full sentences. A few words or phrases will do.
50 Ways to Soothe Yourself Without Food by Susan Albers