-Eating feels good (making it easier to forget uncomfortable situations)
-Food is used to solve a problem that food can’t solve (temporary fix)
-Feeling guilty & trapped afterwards typically leads to an addictive loop
1.) Pin-point triggers
2.) Develop tools/strategies to combat triggers
3.) Accept that behavior related to food does NOT define you
A.) Give yourself permission to overeat
– An (uncomfortable) experiment that provides learning experience
– Document how you feel prior, during & afterwards (“Behavior Awareness” sheet)
– Triggers will be recognized but most importantly, guilt/shame will be lessened over time
– If you are allowed to overeat, it won’t feel as urgent/attractive (“forbidden fruit” analogy)
– Hopefully intense cravings become less significant over time
– Be neutral as possible & simply act like a scientist collecting data
– Review “data”, pin-point trigger & decide if you can change or avoid the situation in the future
B.) “Break the Chain”
– Simply list 5-10 activities that can serve as a “pause” prior to eating and follow through
– Focus on actions that fit your goals and values
If you make it through your list & still want the snack, go for it but treat it like a meal (measure it out in a bowl/plate etc)
Track how often you use this list in-order to notice trends of what is working and what’s not while also keeping track of progress
Examples:
• Take 3 deep breaths
• Drink large glass of water
• Mentally check for signs of physical hunger
• Set a timer and play w/ pet for five minutes
• Stretch 5 minutes
• Listen to a song
• Walk 5 minutes
• House work 5 minutes
• Call or text friend
• Journal (write 3 emotions you feel)
• Eat serving vegetables prior to any snacking
3.) Defeat the negative self-talk
“Oh, here I go again.”
“I know better yet I continue to do this to myself.”
“I’m a failure”
• Negative self-talk may actually release dopamine that makes us feel good (involved w/ habit formation & addiction)
• Self-compassion can help reduce the “screw it” feeling that happens directly before overeating
• Give yourself a break, be honest and see the big picture, be KIND to yourself
• Mindfulness: Being aware of what you are doing, thinking, feeling and experiencing yet not judging yourself
• Acknowledge that you aren’t alone & there are many others w/ the same struggle
• Self-compassion is all about removing the guilt associated w/ stress eating as the guilt often leads to continued stress eating
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