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    Emotional Eating 2

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    fossiltroop1172

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    Emotional Eating 2

    Uploaded by

    fossiltroop1172
    2 views2 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    2 views2 pages

    Emotional Eating 2

    Uploaded by

    fossiltroop1172

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Healing Emotional Eating Pt 2.

    Learning to Sit with Your Feelings


    It can be overwhelming to figure out what you’re feeling when you aren’t hungry,
    but want to eat, or when you’re in the middle of a meal and have had enough to
    satisfy your physical hunger, but you want to eat more of the delicious food. For
    some people, however, this situation can be a challenge that offers them a window
    into their inner world.
    One of the keys to becoming an Intuitive Eater is being willing to take the time to try
    to figure out your emotional triggers, so that eating is connected to hunger and
    satisfaction rather than your feelings. It’s important to pause – to take a time out – to
    tune into these feelings. Even if you eventually choose to eat when you’re not
    hungry, or continue to eat when you’re full, a five-minute time-out can change the
    distracted and chaotic eating experience into a more mindful one.
    Use the Deconstructing Eating Behaviors worksheet when you find that you are not
    physically hungry but still want to eat. Before you put any food in your mouth (or any
    more food), set a timer for 5 minutes. Find a comfortable position – sitting or lying
    down – in a quiet place, without distraction. Explore any feelings or emotional
    triggers you are experiencing that might be causing your desire to eat and do this
    journaling activity.

    What are you feeling right now?

    When the timer goes off, take a moment to ponder if you still have the desire to eat.
    If your answer is yes, ask yourself, what do I need – at this moment – to deal with my
    current feelings? Since your body isn’t hungry, you don’t need food. Just notice the
    answer when it arises. Don’t judge it or determine that you can’t have what you
    really need. What do you really need?

    Adapted from "The Intuitive Eating Workbook," by E. Tribole and E. Resch, 2017
    E.g. If you are feeling lonely and need connection, you might call a family member
    or go to a friends house. If you need some alone time you might go on a walk or a
    drive.
    Repeat this time out practice whenever you need it.
    If your desire to eat continues to be overwhelming and you choose to eat, feel free
    to do so without judgement. Don’t think that choosing to eat after the time-out
    exercise is a set-back. You are still making progress. The fact that you even took a
    time-out is a step forward. In the past you went directly to the food to deal with your
    emotions. It takes time to build your emotional muscles and begin to find other ways
    to deal with your emotions then by eating. Have grace with yourself.

    Adapted from "The Intuitive Eating Workbook," by E. Tribole and E. Resch, 2017

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