Take that first huge identification step of when you eat inappropriately
Simply identifying the times when you overeat is a huge first step. Why is it a huge step? It’s a huge step because that’s the magical moment when things start to come into focus. You’ll be shining a spotlight on a situation and that will allow you to begin to analyse it in more detail. Inevitably, you’ll have to confront the negative feelings that, up until now, you’ve been trying to get hide by eating. But don’t worry. We’ll help you through the entire process. You’re not the first person to overcome these issues. You are not alone!
Writing down your experiences is very helpful and introduces levels of objectivity that disarm the old impulsive behaviours.
Learn to recognise the situations that promote your inappropriate eating
We’ve considered a range of situations that can trigger emotional eating. It’s time to broaden the list and give you some ideas about other events and situations that often trigger the emotional eating response. Here are some situations that kept coming up again and again with many people in a similar position to yourself:
A disagreement with a loved one
An argument with someone at work
A child whose behavior is worrying
A feeling of loneliness or frustration
A health, financial or relationship worry
A bad night’s sleep
A dwindling sex life
Adolescence, pregnancy, post pregnancy, peri-menopause, menopause, post menopause
A child leaving home
A good friend moving away
A new baby
Tick the issues that seem relevant to you and then make a note of how you would like to deal with each of those challenges in the future. Think about your answers. Make them your own. Feel the sense of control that emerges from your positive decision to handle these situations differently in future.
Take the Past Challenge Quiz to discover what your issues were/are
Exercise number 1
Write down the top five challenges that have happened in your life over the last five years – or feel free to go back even further if older challenges still feel relevant to you.
For each challenge answer the following questions:
a) How would you describe the challenge?
b) Describe how it made you feel?
c) What specific emotions did you feel throughout the challenge (e.g. fear, sadness, frustration, anger, etc?)
d) What was your reaction to these feelings?
e) Who did you talk to about these feelings?
f) How did it feel to express them – or not express them – as the case may be?
Exercise number 2
Now list the five strongest emotions you felt during all these challenges:
Emotion number 1,
For example – anger
Answer these questions about your emotion:
a) Why did you feel it?
b) How did you relieve it or cope with it?
c) Did you feel better afterwards?
d) Did it happen again?
e) How do you feel now?
If there are any residual emotional echoes of how you felt during the challenges, keep a note of these so we can use them later during a special emotional freedom tapping sequence.
Let’s face it: there isn’t anyone who welcomes negative feelings. Ideally you can get to a position where bad feelings are like bad weather – you know they’ll pass and, just like when you know it’s going to rain, so you prepare yourself and carry your umbrella. You know what you need to do to get through them. Together we are going to ensure that you get yourself into a great situation where food will never again be your preferred method of medicating yourself.