Enjoyment Of Training,Caution, Comfort Food!
LEVEL of KNOWLEDGE has developed a nine-week pleasure Coaching you can learn to eat for pleasure and to keep your weight. This is the third part. The other parts can you find in the following weeks.
About 30 percent of all people in this country are the so-called emotional eaters: you resort to food when they are sad, angry, or just stressed. No wonder, since food soothes and calms the mind alone, by the power supply. Unfortunately, this effect is only short term and the long-term effect is often that emotional eaters eat to much or too often unhealthy comfort food such as ice cream, Chips or cake.
Emotional eating is just a main reason for Obesity, but also to ensure that people eat, although you not hungry. This week it’s, therefore, is to raise the awareness of the mechanisms of emotional eating and to understand the urge to grab in frustration, Stress and anxiety to food, the better.
The Exercises are divided into two parts. First of all, it comes once more to reflection and self-observation. In the second part, you will learn specific “emergency exercises” that you can use, if you have the urge to eat comes over in between meals, or in an emotional predicament. So go ahead:
Checklist: Emotional Essmomente track
You are dealing with now for the past two weeks with the topic of eating habits and try to make yourself aware of how and why, in certain situations, food. You may want to consider with a view to their own personal eating habits, exactly the situations in which they occasionally attack or an emotional reasons to food. As a support, we give you a list with various typical emotional Essmomenten. Read this check list carefully, and decide what triggers are in your Essalltag relevant:
- I eat when I receive bad news or have a feeling that the world has conspired against me.
- At work, if it is stressful, I reach for Snacks and sweets.
- In the evening, if I may turn me off a long while or not, I eat usually something from dinner or nibble any sweets or Snacks.
- If I’m angry or upset, I reach for something to Eat lying around.
- If I good get together with friends or celebrate am, eat (and drink) I have a lot more than me.
- Whenever I have a stressful day, for example, if an exam, a presentation or a difficult conversation coming up, I eat often in between or with meals more.
Have you found your emotional eating habits in this list? If such moments appear only rarely in your life, you are probably no more pronounced emotional eater. If you notice however, when Filling out the check list, that in your everyday life situations of this type occur and it makes you feel uncomfortable, then this could be an important starting point in order to change your emotional eating habits a little.
The Exercise for this week, gives you the necessary tools to relax in emotional situations instead of eating with other strategies. The American psychologist Susan Albers calls such techniques “self-calming” methods. You can use it always, when you’re in a fearful, angry or stressed to the Constitution, and realizes that it is on the verge of to grab hot hungry something to Eat to.
We will give you two short Exercises to choose from: One is more of a physical relaxation exercise, and the other is a short emotional engagement with what’s going on. Try both techniques and use the one that will find you better, this week, whenever it’s possible.
- Lesson one: come To rest
You can stand or sit quietly on a chair. Relax the neck and shoulders by lowering them. Breathe in slowly through the nose, for a count of three before you exhale. You can do so, as if to whistle and breathe out through the pursed lips to. Imagine, to make soap bubbles. Then repeat the slow inhalation through the nose. Continue the Exercise for two to three minutes. You will notice that often the impulse to eat is gone.
- Exercise two: What’s going on?
You write in a diary a few sentences about your current feelings. Ask yourself the question, what actually is going on, describe feelings of sadness or anger, can you explain in as much detail as possible why you are angry or sad. If you do not find the reason, to write you also. Write down about five to ten sentences. You will also notice in this Exercise that the Ess pulse after the Write has become weaker.
Important: If you are in this unit notice that you are not emotional eaters are, enjoy and practice this week just a little bit of mindfulness meditations from the past week.
You want to read more? The current edition of the MIRROR KNOW to order 3/2019 at meine-zeitschrift.de or Amazon, or MIRROR subscribe to KNOWLEDGE directly.