By Susan Albers
Nutrition has the ability to briefly alleviate tension and disappointment, increase pleasure, and produce us convenience once we desire it so much. It's no ask yourself specialists estimate that seventy five percentage of overeating is prompted by way of our feelings, no longer actual starvation. the good news is you could as a substitute soothe your self via dozens of aware actions which are fit for either physique and mind.
Susan Albers, writer of consuming Mindfully, now deals 50 how one can Soothe your self with no meals, a suite of mindfulness talents and practices for stress-free the physique in occasions of pressure and finishing your dependence on consuming as a way of dealing with tough feelings. You'll not just become aware of effortless how you can soothe urges to overeat, you'll additionally the way to differentiate emotion-driven starvation from fit starvation. achieve for this e-book rather than the fridge subsequent time you are feeling the urge to snack-these possible choices are only as enjoyable!
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Additional resources for 50 Ways to Soothe Yourself Without Food
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.
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. Right now, the important point to understand is that you don’t have to do any of the self-soothing methods perfectly.
Eating seems to take the edge off negative feelings because it distracts and diverts your attention away from whatever is bothering you (Heatherton and Baumeister 1991; Macht 2008). When you engage in another activity, such as eating, you aren’t as aware of feeling bad. In addition, you might feel bad about your eating habits rather than allow yourself to feel bad about the issue that’s really bothering you. • Interrupting boredom. If you constantly need to be busy or you struggle with boredom, you may find eating an engaging task and therefore soothing.
50 Ways to Soothe Yourself Without Food by Susan Albers