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Post by bbbearsmom on Aug 1, 2019 23:48:43 GMT
Friday, 08/02
Day 33 Eliminate Emotional Eating
From Beck: People without a weight problem don’t think to eat to feel better.
Beck says while being upset is uncomfortable we can tolerate negative emotions and they will go away like cravings. She says: …best way to decrease your distress is to respond to your negative thinking and to solve the problem associated with your emotional upset. She points out she covers this tomorrow.
She suggests you use mindset techniques to deal with emotional eating:
Label your feeling. (And tell yourself you’re not hungry.)
Stand firm. (That you will not eat)
Don’t give yourself a choice. (NO Choice!)
Imagine the aftermath of giving in. (How will you feel after you overeat)
Read your Advantages Response Card. (Refocus yourself)
Use behavioral techniques:
Distract yourself.
Drink a soothing no- or low-calorie beverage.
Relax.
How are you with emotional eating?
Do you use mindset or behavioral techniques to handle it?
What other ways do you use to handle it?
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Post by bbbearsmom on Aug 1, 2019 23:50:22 GMT
It's taken me a while to admit I do emotional eating. I have depression and anxiety and can get into moods and for years I medicated with food and it really did make me feel better. I don't get as moody as I use to and I'm handling stress better plus I string out my food all day long so I'm always eating anyway. Now when I'm upset I think of working it out in other ways such as exercise, doing puzzles, thinking things through.
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Post by decolady on Aug 2, 2019 2:50:22 GMT
Hi everyone,
Thought I would check in. I am doing well but still not back to goal.
I still stress eat occasionally but getting better at not doing it.
Hope all of you are doing well.
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Post by cathygeha on Aug 2, 2019 5:35:07 GMT
How are you with emotional eating? This is definitely something that I have done and still do...when stressed out due to emotional, political, social or any other sort of stress or upheaval I eat. I probably eat when I am happy, too. I have found myself baking cookies after breaking up with a guy in college or with my face in the frig after the US Embassy was bombed long ago or when something happens that depresses me...it happens.
Do you use mindset or behavioral techniques to handle it? I never have in the past...I need to reread the list and then become aware if/when it happens again then apply the information from Beck
What other ways do you use to handle it? I could: * Call a friend * Go for a walk * Cook something healthy to eat later * Write in a journal * Go somewhere else to do something that is not eating.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Aug 2, 2019 14:40:01 GMT
How are you with emotional eating?
Not well. I do it quite a bit, and I've noticed it takes less and less for me to do it. Boredom recently has been enough. Ridiculous! And stress is an always!
Do you use mindset or behavioral techniques to handle it?
I realized that the sabotaging thought I have before I eat is that I want to "take care of myself". So I've been trying to come up with ways to do that without food.
Self-care:
- Take a long shower
- Paint my nails
- Do my hair or make-up
- Play with a pet
- Work on my journal
- Surf the internet
- Watch TV
- Read
- Clean something angrily
What other ways do you use to handle it?
Sometimes working through or on the problem is the best solution. If my kids are stressing me out, because they're bored and doing something unsavory, getting us all out of the house to a park or to the mall is just a great reset for everyone.
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Post by lani on Aug 2, 2019 15:38:11 GMT
I have always been aware that when I would overeat it was to deal with negative emotions: fear, anxiety, depression. I do well now with a very structured plan each day, being no choice with tracking and planning.
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Post by starchild68 on Aug 2, 2019 16:02:39 GMT
I love the "clean something angrily", irisinnia😁. Let's BURN those calories! |
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Post by bbbearsmom on Aug 2, 2019 16:31:46 GMT
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Post by cathygeha on Aug 2, 2019 18:27:34 GMT
irisinnia, I love the idea of "cleaning something angrily" and have read about it in books BUT so far it has not happened for me...nope...I head to the kitchen to bake (in the past) or read a book or soak in the tub or have some wine...maybe cleaning angrily would work a LOT better in more ways than one! |
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Post by starchild68 on Aug 2, 2019 18:48:39 GMT
In terms of useful tools.......I've been meaning to say that in the past I bristled & balked at the phrase "No choice." I interpreted it as an authoritarian voice trying to tell me what to do and I rebelled! But now I understand it differently, as a way to try to shut down that part of my brain that starts making up stories to justify overeating or eating unhelpful foods. I am making a "No choice" card to keep in my purse. I'll let you know how it goes, LOL!
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Post by surfgirl on Aug 3, 2019 1:12:56 GMT
How are you with emotional eating? Not great, even after all this time. If I'm feeling strong of mind I can push back but sometimes I just give in. Last night I had some pretzels. I didn't even want them but I was tired and just 'felt like it'. I tracked them and stayed OP for yesterday but still...it's a work in progress. I think most of all, this is where the "strengthening your resistance muscle" comes into play. This is probably the biggest thing I struggle with.
Do you use mindset or behavioral techniques to handle it? If I'm feeling strong and OP, I might ask myself, "how will this affect my WI this week?" and sometimes that's enough to keep me on the wagon. I've never been good at taking a walk, but maybe I can read or something, I haven't tried that yet.
What other ways do you use to handle it? Only what I wrote above.
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