2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
In the life of each of us, sooner or later, there comes a "pause" mode, when we stop to realize the changes that have taken place in it. After that, there are only two ways: to live as before or to change something, improve, correct.
“I remember when, after a long time, you paid attention to me and froze. Frozen with horror … Numb, you looked at me for a long time from all sides and could not believe that you were looking at yourself in the mirror, and I was your body, which became a little larger than you thought. At that moment, you didn't even understand HOW this happened to you … But I remember everything.
These are your worries about an important project that brought prospects; and the rise that followed, bringing immense responsibility and new concerns; and the paperwork that causes a whole storm of negative emotions in you. You coped with it as best you could - eating up stress, anger, irritation with pies, ice cream, chocolates … And for a while you felt better, calmer or something. And you so wanted this calmness! Now you and I know that your way of dealing with negative emotions is called emotiogenic eating behavior, and then you just went to the refrigerator for another cake and wondered at your appetite.
Marginal notes: when emotiogenic eating behavior the stimulus for eating is not hunger (physiological hunger), but emotional discomfort (psychological hunger - appetite), that is, a person wants to eat not because he is hungry, but because he has negative emotions and needs to eat them, sometimes there is also a need to reinforce positive emotions with food. With this type, the behavior food is a kind of stress cure … In this case, a person feels the need to immediately satisfy the rapidly growing hunger with specific foods (most often these are easily digestible high-calorie foods rich in carbohydrates and fats) and the process of eating occurs as if automatically, after which a feeling of guilt or shame comes.
What is the secret of this type of behavior? The intake of food in the body is a powerful signal of well-being, which, in this case, artificially switches our body from the mode of mobilization (danger, stress) to the mode of calmness (rest, digestion), reducing psychological discomfort, enhancing pleasant feelings.
There were periods when you had no time to look consciously in the mirror - running around, bustle, a cycle of different things. But that time, everything was somehow different, seeing yourself in the mirror, you stopped and studied the reflection for a long time, swallowing hateful tears. After several minutes of dumbfounded, which seemed like hours, I went to the kitchen (for another cookie?). No … you, decisively opened the refrigerator and threw in the trash can of the richest stocks of edible antidepressants.
From that day on, you began your journey to yourself - to yourself, real, renewed. I liked your approach right away. We did not go on a strict diet, but, limiting ourselves in flour and sweets, made an appointment with a psychologist. Together with him, you have come a long way: you got to know yourself, studied eating behavior, did your homework … Returned to yourself.
I liked to watch your awareness of what was happening, I remember how you were amazed by the process of learning to understand yourself, surprised by the results of self-observation that you wrote down in your food diary. Earlier, after all, only I, your body, understood that I was a “garbage bucket” for you, as your psychologist put it, in responding to stress, only I realized how your seizing works, and now you began to see it too! And this was the beginning of our victory!
Margin Notes: To gain control over your eating habit, it is important to learn to understand your feelings and emotions, to “hear” yourself
In the first stage of awareness, it is helpful to keep a food diary:
Time of meal What and how much did you eat What caused the meal (physiological or psychological hunger) Emotional state before eating
In the previous note, some features of psychological hunger were noted, knowing which you can identify it.
It is important to understand in what emotional state the desire to eat arises.
The following questions will help with this:
What is happening to me now?
What does this state look like?
What are my feelings, emotions?
Analyzing the diary, answer the questions
• What emotions make you feel like eating?
• Why are these emotions uncomfortable?
The importance of analysis is in understanding what drives you and what to do next.
Liberation, came during the correspondence with your eating habit!
At that moment, I felt that you turned from a passive position in relation to her to an active one, learned to negotiate and even remembered who hooked you into the habit of seizing - Olka, who seized all her and your failures herself and fed you. "Why worry on a full stomach ?!" - she optimistically broadcast, sending another chocolate candy into her mouth, pushing you a vase of sweets. And who would have thought that in so many years, all this will “emerge” and become your “salvation”.
Your joy has become find: an alternative to seizing - anti-stress breathing, muscle relaxation and attentive attitude to me every morning.
Yes, we did exercises!
And we still do, for which I am VERY THANKS to you!
At first, it was 2 times a week, then 4, and now every morning.
You know, I just melt with delight when you concentrate your attention on every cell, doing exercises, how you learn to feel me, this is just an incomparable moment of unity of soul and body, this is HARMONY!
And you also added evening jogging to your life, three times a week, and more walking, thus we spend less time at the computer and under the TV in the company of a slide of cookies!
Marginal Notes: “Emotion seizing” are “little shoes” that are time to take off, that is, look around and choose new ways of responding to stress that will fit the present day.
People make good decisions when they figure out what the alternative is. The task of finding an alternative: to replace a bad habit with a useful, healthy one, and for this it is time to get rid of the “Body” sphere from the “garbage can” status and choose an environmentally friendly way of getting the necessary emotions, in all spheres of life and in the “Body” sphere in particular. You must understand that you are worthy of a new, useful strategy of behavior. Write down your new rules for getting the right emotions through the wording: "I choose …". And list whatever you choose in life as an alternative to jamming.
An important nuance: introduce an alternative habit gradually, giving yourself the opportunity to receive positive emotions from it, to find more benefits in it than in jamming.
Now, when this path is behind, and you are looking at me with pleasure in the mirror, admiring the reflection in the windows, walking around the city, catching the enthusiastic glances of men and envious women, I want to shout to you: " I'M PROUD OF YOU!"
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Thanks in advance!
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