Download 50 Ways to Soothe Yourself Without Food by Susan Albers PDF

By Susan Albers

Foodstuff has the facility to briefly alleviate rigidity and disappointment, increase pleasure, and convey us convenience once we want it such a lot. It's no ask yourself specialists estimate that seventy five percentage of overeating is brought on via 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 consuming Mindfully, now bargains 50 how one can Soothe your self with out nutrients, a set of mindfulness abilities and practices for enjoyable the physique in occasions of tension and finishing your dependence on consuming as a method of dealing with tricky feelings. You'll not just realize effortless how you can soothe urges to overeat, you'll additionally methods to differentiate emotion-driven starvation from fit starvation. succeed in for this publication rather than the fridge subsequent time you are feeling the urge to snack-these choices are only as fulfilling!

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Bend your arms at the elbows. Pull your elbows toward each other behind your back. Stretch your elbows back behind you as far as they will go. 4. Hold for a moment, then let your arms drop by your sides. 5. Inhale deeply. 6. Hold your breath as you count to three. 7. Exhale slowly. 8. Let all the air out.

Brooke, for example, is a frequent emotional eater. She counters her emotional eating by focusing on a photograph of Paris in her living room, rather than staying in the kitchen. When she starts to feel the need to stress eat, she firmly plants herself within inches of this picture and focuses all of her attention on the top point of the Eiffel Tower. This is a little like zooming in with a camera. She narrows her consciousness to include only this image rather than the images of food that had been swirling around in her mind.

You could even jot a few words down on your calendar. After you do this small bit of writing, you may want to give yourself a small, nonfood reward. Rewarding yourself can be very reinforcing. Reinforcement is an effective way to increase a desired behavior. You don’t always need a tangible reward, such as a new lipstick, a magazine, or a cup of coffee. For instance, you can give yourself permission to sleep in ten more minutes in the morning or to relax in a bubble bath. Sometimes effective reinforcement comes from feeling good about just starting to work on a goal.

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