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Post by bbbearsmom on Apr 1, 2024 22:43:36 GMT
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 Apr 1, 2024 22:51:32 GMT
Years ago, when I would get stressed, I would start to cry. That was when I learned bean soup calmed me down. I also used to eat when my thoughts got out of whack. Figured it was a sign I was hungry or just didn't want to put up with thinking the thoughts. I reined that in when I started to lose weight, but it still can happen. At least I don't go for sugar-based foods.
Last week sometime, I must have gotten upset and remember saying to myself, when the emotional eating day comes up post that you emotionally eat. Now I don't remember what happened or whether or not I did emotionally eat or worked through the issue.
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Post by cathygeha on Apr 2, 2024 6:16:16 GMT
How are you with emotional eating? * Depends on the day and...my MINDSET. If I stay aware and don't cave in then I do fine
Do you use mindset or behavioral techniques to handle it? * I can talk myself around but am not 100% perfect in doing so - guess I am human
What other ways do you use to handle it? * Do something else, write about it, read, have a healthy snack, go for a walk, leave the first floor with the kitchen for the second floor with a glass of water and read upstairs. (though not as often as I could/should)
In the past I would get upset and BAKE COOKIES and then eat the dough and baked cookies. Haven't done that for a LONG time, though, so am making progress over the decades
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Post by ermabom on Apr 2, 2024 14:38:45 GMT
I am really working on this right now because I am under a lot of stress. I am really trying to think about why I’m eating and stop if it is because of stress or exhaustion. Not fully succeeding but there are small wins.
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Post by susan092907 on Apr 2, 2024 14:57:36 GMT
This is one of my favorite days of techniques. I overeat for emotional reasons, and I consider emotional reasons to include not only sadness and stress, but also fatigue, which I think has both physical and emotional components, and also joy - as in celebrating happy occasions with food and overeating food, for example.
My most helpful techniques from Beck's lists are:
Mindset techniques - Label it Stand firm Imagine the aftermath of giving in Remember my advantages
Behavioral techniques - Distance myself Distract myself
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