To run the new routine you chose, you should have something on hand to remind you of it. Example, if you chose to drink water, you must have a bottle of water on hand. Draw, have paper, pencils and colors. View photos, have your album, etc.
Practice and repeat the new routine
When you feel the emotion that stimulates you to eat, imaginatively turn the traffic light to yellow or red if the emotion is very intense, take several deep breaths and perform your new routine, until you feel that you have controlled the emotion and the traffic light is green.
It is very important to execute the routine change at the highest level of consciousness possible, as well as to perceive how good you feel, each time you achieve it.
At this stage of the process, this article published on our blog will be very useful: Eating Consciously, 11 tips to acquire This Powerful Habit.
Monitor and celebrate your achievements
Finally, you must monitor the progress of this process. Use a journal in which you record your achievements every day and consciously enjoy them. As in any improvement process in life, there may be times when you fall, but here it is important that you review what happened and why.
What could go wrong?
- The new routine that you are trying to replace emotional eating is not enough,
- you couldn’t avoid a factor from your context memory and
- You have not managed to be conscious enough in the process, etc.
If you are monitoring your process, it will be easy for you to identify the failures, analyze what happened, learn from them and implement the necessary corrections to continue. Eating emotionally is a habit that can cause you a lot of damage, but you can change it for a healthier one, applying these six simple steps that I just shared with you.
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When we talk about eating difficulties, one of the most fashionable terms is “Emotional Eating.” But many times this term is used quite informally, sometimes wrongly (“We eat our emotions”), and we fail to understand the specific mechanisms that operate under this label or how we can deal with them when they become a problem. In this post we try to explain it in a simple and useful way.
The relationship between food and emotions
Food is a basic human need and it must be adequate and sufficient to be able to enjoy good physical and psychological health. For this reason, evolution has ensured that our body is equipped with specific mechanisms to warn us when and how much we have to eat to satisfy this need: hunger and satiety are signals that warn us about when to start eating and when to stop. .…