How to Surf your Way through Cravings

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https://fonantrix.com/4316-bph18311-viagra-alternative-uk.html There are plenty of tips to distract yourself from mindless eating or unnecessary snacking. I definitely recommend that people have a list of things to do, or alternatives that will help them avoid a full on binge or addictive overeating episode. My list looks something like this:

http://place-des-coachs.com/les-specialites-de-nos-coachs-expertise-coaching-competences-coaching-sportif-coaching-professionnel-coaching-personnel-coaching-de-vie-relooking-decoration-developpement-personnel-creation-entreprise/nouveau-offrir-du-coac 1)      Have what I want….but not exactly what I want (i.e. eat frozen berries with Stevia and a drizzle of coconut milk instead of having ice cream, or a square of dark chocolate to satisfy a chocolate craving)

2)      Make a warm drink (like tea or the Metabolic Effect cocoa drink)

3)      Take a hot shower

4)       Brush your teeth and get in bed

5)      Read

6)      Do the crossword puzzle

7)      Paint my nails

8)      Take Petey (my puggle) for a walk

Even this cute little monkey man and his delicious tea just aren't enough to beat cravings sometimes.

Even this cute little monkey man and his delicious tea just aren’t enough to beat cravings sometimes.

 

Sometimes, though, I don’t even want to look at that list. The cravings are just too strong, or I’m too stressed or tired to even remember that I Jalpa de Méndez had a list! I just want to EAT. THE. FOOD. I want the satisfaction, the taste, the emotional relief, and the full feeling in my belly. When those urges arise, the best thing I’ve learned to do is use a technique called “urge surfing.” I’ve learned to ride the wave of food cravings, which come on strong but also fade. I don’t try to fight the natural tide, but I know that even the biggest waves will break and eventually cascade back into harmless ripples.

 

Here’s how to handle the next time you think you “need” to have something:

Sit there. Don’t act on the urge just yet. Sit and notice that you are having desire to eat. Notice the thoughts and beliefs and rationalizations and excuses that arise in your head. For me, these thoughts are often misleading and inaccurate, and they are NOT conducive to my goals or my health. Notice if there is a sensation or physical in your body that these thoughts and stories create.

Notice the anxiety or any other emotion you may experience by not acting on your impulses.

Just notice. Is your breathing shallow? Or does it remain calm and steady?  Is it quick with the anticipation of planning to eat your favorite treats?

Keep sitting. Keep noticing. Thoughts may persist in your head, demand to be heard, but if you continue to sit and let those thoughts enter your mind they eventually leave and evolve into new thoughts. You will notice the intensity of the craving to eat will diminish. The thoughts may even begin to quiet down, or you may even become distracted by something new.

Congratulations. You’ve made it to the other side of the wave.

Do it just once and you’ll feel incredibly empowered, like you are an unstoppable, impenetrable force. You just BEAT your cravings! High five, girlfriend! It is POSSIBLE. You CAN do this!

Take that, you silly little wave!

Take that, you silly little wave!

photo credit: <a href=”http://www.flickr.com/photos/knmurphy/3834663987/”>Kevin N. Murphy</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc/2.0/”>cc</a>

Moving forward, remember that you must continue to PRACTICE riding the wave all the way through. Notice your little urges and cravings throughout the day, and see if you can practice noticing how they make you feel. Practice delaying gratification just for a few minutes once in a while, as though you were training a muscle in the gym. Sometimes you might fall off the wave too early and give in to the thoughts and stories and cravings. That’s okay! Keep practicing. Keep sitting. Keep noticing. You’ll get there.

Always here to help,

Jamie

 

PS – Do you immediately give in to cravings? If not, how do you get manage them?

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  41. Kristen says

    I tend to drink Gatorade. I’ve noticed if I’m dehydrated or low on electrolytes I’m
    More like to binge looking for a few of the things that Gatorade helps to replenish in my
    Body.

    • jlchenelle says

      Definitely agree about dehydration! Especially if we are dieting or restricting our foods, sometimes we can end up with imbalances or deficiencies that cause us cravings!

    • jlchenelle says

      I LOVE flavored seltzer! It’s so nice to mix it up from plain water, and I love adding in fresh lime juice for a little “mocktail”…which of course is just seltzer in a fancy glass 🙂 Thanks for reading, Chelsea! Hope to see you again in here!

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