Learning to cope with triggers and cravings
When you’re trying to overcome an addiction, Triggers and cravings can make it really difficult. But there are things you can do to make it easier. Here are some tips:
1. Understand your triggers and cravings
The first step is to try and understand what triggers your cravings and what makes them worse. Do you crave alcohol when you’re feeling stressed? Do you crave cigarettes when you’re bored? Once you know what your triggers are, you can start to avoid them or plan for them.
2. Avoid your triggers
If you know what triggers your cravings, it’s important to try and avoid them. If you’re trying to quit smoking, avoid places where you usually smoke, such as bars or restaurants. If you’re trying to quit drinking, avoid places where you usually drink, such as parties or clubs.
3. Plan for your triggers
If you can’t avoid your triggers, you can try to plan for them. If you know you’re going to be in a situation where you’re likely to crave alcohol, for example, try to have some non-alcoholic drinks with you. If you know you’re going to be in a situation where you’re likely to crave cigarettes, try to have some gum or mints with you.
4. Distract yourself
If you start to crave alcohol or cigarettes, try to distract yourself with something else. Go for a walk, call a friend, or even just clean the house. The more you focus on something else, the less you’ll crave alcohol or cigarettes.
5. Delay your cravings
If you can’t seem to distract yourself from your cravings, try to delay them. Tell yourself you can have a cigarette in an hour, or that you can have a drink after dinner. The longer you can delay your cravings, the more likely you are to overcome them.
6. Get support
Whether you’re trying to quit smoking, drinking, or using drugs, it’s important to get support from family and friends. They can help you through tough times and give you the encouragement you need to stay on track. There are also many support groups available, both in person and online.
7. Seek professional help
If you’re struggling to overcome your addiction, you may need professional help. There are many treatment options available, such as counseling, therapy, and rehabilitation. Treatment can help you understand your addiction and give you the tools you need to overcome it. Visit Here
Intuitive eating: How to listen to your body and stop binge eating
There’s no one-size-fits-all answer to the question of how to intuitively eat, since we all have different relationships with food. However, there are some general principles that can help guide you in making peace with food and your body.
Intuitive eating is basically about making peace with food and your body. It’s about learning to listen to your hunger cues and eating in response to them, rather than in response to your emotions. It’s about giving yourself permission to eat the foods you really crave, and learning to trust your own instincts about what your body needs.
The first step to intuitive eating is to ditch the diet mentality. Diets don’t work in the long run, and they create a lot of negative associations with food. If you want to intuitively eat, you need to let go of the idea that there are “good” and “bad” foods, and that you need to restrict yourself in order to be healthy.
Instead, focus on feeding yourself nutritious foods that make you feel good. Eating should be enjoyable, not a chore. When you listen to your body and eat what it craves, you’ll naturally gravitate towards healthier choices.
The second step is to become attuned to your hunger cues. When you’re truly hungry, your body will give you certain cues. These may include a rumbling stomach, lightheadedness, or irritability.
If you’re not sure whether you’re really hungry or not, try waiting a few minutes to see if the feeling goes away. If it doesn’t, then it’s probably true hunger and you should eat something.
The third step is to make sure you’re eating enough. Oftentimes, we think we’re hungry when we’re actually just thirsty or tired. Make sure to drink plenty of water throughout the day, and get enough sleep at night.
If you find yourself snacking more often than you’d like, try to make sure that the snacks you’re eating are satisfying and nutritious. A couple of ideas include hard-boiled eggs or a small handful of nuts.
The fourth step is to be mindful of your eating. This means paying attention to what you’re eating, and how it makes you feel.
Eating mindfully means being present in the moment, and noticing the taste, texture, and smell of your food. It also means being aware of your satiety signals, and stopping when you’re comfortably full.
The fifth and final step is to honor your feelings without using food. This means finding other ways to cope with your emotions, instead of using food as a crutch.
If you’re feeling sad, try CALLing a friend or taking a walk outside. If you’re feeling angry, try writing in a journal or hitting a punching bag. If you’re feeling stressed, try taking a yoga class or reading a relaxing book.
Intuitive eating is all about listening to your body and giving yourself permission to eat the foods you really crave. It’s a process of trial and error, and it may take some time to get the hang of it. But once you do, you’ll likely find that it’s a much more enjoyable and sustainable way of eating than chronic dieting.
Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.