50 Ways to Soothe Yourself Without Food
Format: PDF / Kindle (mobi) / ePub
Food has the power to temporarily alleviate stress and sadness, enhance joy, and bring us comfort when we need it most. It's no wonder experts estimate that 75 percent of overeating is triggered by our emotions, not physical hunger. The good news is you can instead soothe yourself through dozens of mindful activities that are healthy for both body and mind.
Susan Albers, author of Eating Mindfully, now offers 50 Ways to Soothe Yourself Without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. You'll not only discover easy ways to soothe urges to overeat, you'll also learn how to differentiate emotion-driven hunger from healthy hunger. Reach for this book instead of the refrigerator next time you feel the urge to snack-these alternatives are just as satisfying!
mindfully. When you usually worry, it’s likely that your attention is divided between what you’re doing (or munching on) and the issue you’re worrying about. Instead of dividing your attention that way, carve out some time from your day to give your worry your full attention. Here’s an example: When your mind begins to fret about something, say to yourself, “Not yet, I’ll get back to this later.” Postpone worrying until later that evening. Then, when you’ve got the time, give yourself a good
us. These objects are what psychologists call transitional objects. A transitional object is a physical object that replaces the mother-child bond and allows for the development of a separate self, much like the way Linus uses his blanket. A blanket or teddy bear is a substitute for the cozy comfort of a mother. As a toddler, the child may move on to an imaginary friend or special stuffed animal. As we get older, we may treasure sentimental items that have no value other than how we feel about
to slow down and gives me some time alone to recharge. —Carrie Imagine you are driving a car. Suddenly, you realize you’ve made a wrong turn. What is one of the first things you might do, even unconsciously? It’s likely you will turn off the radio. You try to reduce every kind of extra stimulation and distraction. Will this help you find the turn you should have made? It’s not likely. But turning off the radio reduces the clutter your brain must sort through to focus on finding the right
similar issues. Food problems are often influenced by one’s culture, ethnicity, and environment. Writing or e-mailing to someone you don’t know but who is from another background gives you something interesting to do. It also provides you with a sense of connection to a world larger than your own. And it helps you be mindful of how your culture and friends shape your issues with food. ~self-soothing technique~ Picture Someone You Love Create a photo collage of comforting pictures for your
these techniques might take some work or feel uncomfortable. But you want to get so good at doing them that by the time you need to use them, they will seem like second nature. Coping vs. Blissful The overarching goal for this book is to help people cope with whatever is driving their urge to emotionally eat. Notice that the goal isn’t to erase all of the pain, stress, and frustration complicating your life. Nor is it to obtain pleasure. In other words, don’t expect that these exercises will