50 Ways to Soothe Yourself Without Food by Susan Albers

By Susan Albers

Food has the facility to briefly alleviate pressure and disappointment, increase pleasure, and convey us convenience once we want it so much. it really is no ask yourself specialists estimate that seventy five percentage of overeating is prompted by means of our feelings, now not actual starvation. the excellent news is you could as an alternative soothe your self via dozens of aware actions which are fit for either physique and mind.

Susan Albers, writer of Eating Mindfully, now deals 50 how one can Soothe your self with no Food, a suite of mindfulness abilities and practices for stress-free the physique in occasions of pressure and finishing your dependence on consuming as a way of dealing with tricky feelings. you are going to not just realize effortless how you can soothe urges to overeat, you are going to additionally how to differentiate emotion-driven starvation from fit starvation. achieve for this booklet rather than the fridge subsequent time you're feeling the urge to snack-these possible choices are only as satisfying!

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You may even want to tell a friend, a family member, or anyone who will ooh and aah over your newfound skills. You might consider rewarding yourself for doing the right thing. Remember, you are working on diminishing the emotionally rewarding aspect of eating. To help turn the techniques into habits, make a chart with a list of the self-soothing tips you would like to try. Keep track of your successes. Write down praise for your efforts. If you are someone who needs something more tangible than words, paste a little sticker next to your new behavior each time you engage in it.

This physiological response occurs when you are stressed. Your body gets ready to fight or flee, which increases your heart rate and adrenaline flow, slows your digestive processes, constricts your blood vessels, and quickens your breathing. Meditation tones down this response by inducing its opposite: the relaxation response. The relaxation response reverses the fight-or-flight response by slowing down your heart rate and breathing, lowering your blood pressure, and relaxing your muscles. One of the nicest things about meditation is that it’s free and easy to do, and you can do it anywhere.

In the case of self-soothing, jumping headfirst into a new soothing behavior may be the best option for many people. We often wait too long for something to feel right, when actually it will feel comfortable only after we’ve done it for a while. So at first it may feel unnatural or uncomfortable using the new ways to soothe yourself described in this book. In fact, it may feel just plain weird. Let’s return to the journaling example mentioned above. But in this case, instead of slowly easing yourself into writing, you get out your journal immediately.

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