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Post by bbbearsmom on Mar 12, 2024 23:10:43 GMT
Day 13 –Overcoming Cravings
This is a big one for most of us and is a good example of the resistance muscle versus the giving-in muscle.
Beck says you can always resist cravings and they will go away on their own. She wants you to keep a “Cravings Rating Chart” to monitor your cravings as an aid to learning to resist them.
She also lists Anti-Craving Strategies:
Mindset Techniques
Label it.
Stand firm.
Don’t give yourself a choice. (This is where "NO Choice" comes in.)
Imagine the aftermath of giving in.
Remind yourself why you want to learn to withstand cravings.
Behavioral Techniques
Distance yourself from the food you crave.
Drink a no- or low-calorie beverage.
Relax.
Distract yourself.
She includes a “Distraction Activities Chart” for you to monitor the distractions you try and how well they work for you.
How are you doing with cravings? Share some of your experiences with cravings, good or bad.
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Post by bbbearsmom on Mar 12, 2024 23:17:48 GMT
Previously I have gone through some wild, obsessive cravings, lately the cravings have been milder. I don't keep sweets in the house so that helps because it would be work to go get the item. Over the years I've talked myself out of cravings or gotten a single-serving size of the item and eaten it, or just lived with it until it went away. Cupcakes were my weakness but one time when I had a cupcake after obsessively craving one for a few days it just seemed ordinary. Now when I crave cake or a cupcake, I remember that and ignore the craving.
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Post by cathygeha on Mar 13, 2024 8:39:09 GMT
Cravings are not easy and once given in to seem to continue to want to be fed. I have given in and bought a bag of something and eaten it all...not pretty and the scale always responds with a gain. It is easier after a LONG period of being OP and eating healthy carefully made choices because after awhile my body prefers the healthy to the chips, candy, and other things.
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Post by hpeterson1951 on Mar 13, 2024 10:48:31 GMT
I'm still working on dealing with cravings.
I like the list of anti-craving strategies. I need to work more on distracting myself, maybe drinking a no-calorie drink and using some behavioral techniques. I'm doing a lot of deep breathing with my yoga, so maybe I can try that when I get a craving.
This is definitely something I struggle with and need to improve.
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Post by ermabom on Mar 13, 2024 13:00:43 GMT
I have a list of these things and I occasionally refer to them when I have a craving. But my problem is specifically one time in the day. When I'm tired late at night and can't sleep, I get the craving to eat and no amount of reading or practicing other techniques helps. I read them and they just sound meaningless. But at other times of the day, they help.
The only thing that helps me at night is to go to sleep when I'm tired and not stay up past that time. And, if I am unable to sleep, to go do something that doesn't require much brain power till I'm tired. Reading and watching videos/TV trigger eating.
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Post by susan092907 on Mar 13, 2024 15:14:19 GMT
We often think of cravings as needing to have a particular food - like a craving for popcorn. But for me, I get cravings to eat - I think that's what ermabom is describing too. It's often hard to distinguish it from hunger and from a desire to eat. It feels like a craving - I absolutely must have food - but it can happen when I've just eaten a satisfying dinner - and I know that it can't be hunger. and almost anything I can find in my fridge or pantry can satisfy it. It's where most of my overeating and weight gain comes from. I use Beck's list. I especially like the mindset techniques of "imagine the aftermath of giving in" and "remind myself of why I want to withstand the cravings", which is mainly remembering my advantages to managing my weight. And the behavioral techniques that I fine especially helpful are to distance myself from food and to distract myself with activities or just going to bed. |
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Post by hpeterson1951 on Mar 14, 2024 12:07:24 GMT
susan092907, I get the exact same craving to eat. I had that last night- I just wanted to eat anything just to eat. I knew I had a good dinner and wasn't hungry. I wanted butter bread, chocolate, tea, a glass of wine, anything! I kept telling myself I'd do it later and just pushed it off. I was able to withstand the craving and went to bed without over eating.
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Post by susan092907 on Mar 14, 2024 14:52:25 GMT
hpeterson1951, you did great with removing yourself from food and just going to bed. It's not easy to do. I practice it as often as I can handle it.
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Post by bbbearsmom on Mar 14, 2024 16:58:09 GMT
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Post by hpeterson1951 on Mar 14, 2024 17:25:15 GMT
susan092907, bbbearsmom, Thanks! I know it seems kind of silly, but I was actually proud of myself. I've been using my "giving in muscle" a lot. I know that I'm not hungry or shouldn't indulge in something but I do it anyway "just because I want to and I can". I think part of it might be a little bit of rebellion and unhealthy grieving. I'm trying so hard to "do grief right" and everyone is saying I'm "so strong and over it now" that sometimes my inner teenager just wants to rebel and I do it by not resisting some things.
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Post by lani on Mar 14, 2024 17:51:10 GMT
I'm pretty sure there's no such thing.  I'm sure everyone has suggested you give yourself grace and be kind to yourself, but I will say it too. |
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Post by susan092907 on Mar 14, 2024 18:05:04 GMT
hpeterson1951, What lani said. I'm a little shocked that people are telling you that "you're so strong and over it now". I'm sorry that you have to hear that.
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Post by hpeterson1951 on Mar 15, 2024 14:18:47 GMT
lani, susan092907, Thanks for the support. Yes, people assume because it's been over 2 years and I'm going to work, going out with friends etc that "I'm all done grieving and everything is back to normal". Yes, I am learning how to live a new life, but things will never be "normal". I can't stay in bed and cry all day, I do have a life to live, and Rick would want me to live it. But some people just don't understand that the pain may change but it will always be there. Thank you for always being here for me and understanding.
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Post by bbbearsmom on Mar 15, 2024 16:57:42 GMT
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Post by ermabom on Mar 18, 2024 13:20:52 GMT
hpeterson1951, ((((hugs)))) There is no such thing as unhealthy grieving or a specific period of time when you are done. My SIL lost her husband (my SO's brother) 30 years ago and I know she still feels lonely and misses him a lot. He was a huge personality and she has struggled since his very sudden death at a young age.
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I'm sure everyone has suggested you give yourself grace and be kind to yourself, but I will say it too.