What activities can help distract the mind from food cravings?
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Food cravings can be hard to resist, especially when you’re feeling emotionally drained. In fact, some cravings can be so strong that it’s impossible to ignore them altogether. But, it’s important to remember that cravings are never an indicator of your hunger; they are merely signals that you should think about your emotional needs and find an alternate way to fulfill them. Fortunately, there are several activities you can do to help distract your mind from food cravings.
1. Get active.
Exercising is a great way to take your mind off food. Whether it is a brisk walk, a bike ride, a jog or a yoga class, physical exercise helps free up your mind and body. And if your craving is controllable, a workout can help you forget about it altogether. Research also shows that when people interested in weight loss exercise, they tend to experience fewer cravings.
2. Distract yourself.
Engaging in activities that require both physical and mental activity can help reduce cravings. Try activities such as building models, painting, writing, playing a musical instrument, or doing a crossword puzzle. Identify activities that require patience and concentration and turn to them whenever you start to crave food.
3. Engage in social activities.
Spending time with friends and family can help reduce cravings. Going out for a walk, talking about something interesting, and even making plans to meet in the future can help get your mind off food. Socializing can also help reduce stress, which is often a trigger for cravings.
4. Take a break and relax.
When you feel a craving coming on, get away from your current environment. Spend some time alone, listen to calming music, do some deep breathing exercises, or meditate. Make sure to disconnect from all electronics and find a quiet spot if possible. Focusing on relaxing activities can help clear your mind and make it easier to resist cravings.
5. Appreciate the present moment.
Cravings often happen when we are consumed with thoughts and worries about our future or preoccupied with events from our past. When you start to crave food, take a moment to be mindful and appreciate the present moment. Pay attention to your physical and mental surroundings, and check in with your body to interpret the needs beyond the craving.
6. Stay hydrated.
Drinking plenty of water can help fight off food cravings. Getting enough fluids can help you feel full, making it easier to resist cravings. Make sure to keep a water bottle handy and sip throughout the day.
7. Manage your stress.
Researchers have found that stress can be one of the leading causes of food cravings. When feeling overwhelmed, take a few moments to manage your stress. Identify the source of the stress and address it in a positive and proactive manner. Practicing stress-relieving activities such as yoga, mindfulness, walking and deep breathing can help keep stress under control and reduce cravings.
Be aware that even if you don’t give in to your craving, it can still be uncomfortable. But with practice, you can manage these cravings without giving into them. Keep your spirits high and take heart in knowing that you can make healthy and positive choices in the moment. Find Out More
What techniques can be used to calm oneself down in time of urgent cravings?
When we are struggling with cravings, it can be extremely difficult to find inner calmness and peace. Cravings might come out of nowhere and when they hit, it can feel like our entire world stops. Whether it is a craving for a certain food, a cigarette, or something else all together, it is possible to take steps to quickly calm yourself down.
Here are some techniques that you can use to help you overcome urgent cravings:
1. Take Slow, Deep Breaths
Every time you feel the craving come over you, take a few slow deep breaths. Breathe in and out slowly, letting the tension leave your body with each exhale. Deep breathing helps to slowly relax the body and mind, allowing you to focus on something else.
2. Distract Yourself
If you find yourself in the midst of a craving, take a few moments to distract yourself and give your craving a few minutes to pass. You can try playing a game on your phone, calling a friend, listening to music, reading a book, or going for a quick walk. The distraction will help take your focus away from your craving and give you some time to reframe your thoughts.
3. Journal It
When cravings come up, you can try journaling your thoughts and emotions to gain some perspective. Writing out the craving experience can help bring clarity to why you may be feeling it. When you see your thoughts written down, it can help you form new perspectives and solutions to the craving and how to handle it.
4. Tune Into Your Body
A great way to soothe an urgent craving is to focus on your physical sensations. Tune into your body and take a few minutes to notice where the sensation is located, how strong it is, how it feels, and if it passes with slow deep breaths. Maybe there is an emotion that is coming up that might be creating the craving sensation. Taking note of these sensations will help you better understand the craving and, in turn, help you stay in control of it.
5. Practice Self-Compassion
When cravings come up, we often instantly think of it as a failure. Instead, give yourself some compassion and talk to yourself like you would talk to a friend. In most cases, the cravings are passed in a few minutes and soon forgotten if you give yourself some love.
Cravings can be incredibly difficult to overcome, but it is possible with the right techniques. When faced with an urgent craving, take a few moments to practice deep breathing, distract yourself, journal, tune into your body, and practice self-compassion. Try to remember that it takes time to learn how to manage cravings, so be patient and compassionate with yourself.
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