The 4 step Process to handling Cravings or Urges to Overeat

Here's a four-step process to stopping a binge before it starts, and I think it can be very helpful.

STEP ONE:  Capture your self-defeating thought.Through the practice of observation, take a look and see if there is a certain event, issue, or drama -- whether real or imagined -- that has been taking up a lot of your time and energy lately.  (Hint: this is usually what you're thinking deep inside, right BEFORE that craving!):
Example 1: "I never should have eaten that".
Example 2: "I'll never be able to lose this weight".

Once you have identified the thought, take a look at whether this something that happened in the past, or is something you have projected into the future.

Example 1: "The thought 'I shouldn't have eaten that' is reflecting something that happened in the past.  I am beating myself up because I ate that __________."
Example 2: "The thought 'I will never be able to lose weight' is a projection into the future.  I am fearful that I will spend the rest of my life fat and unhappy".

Either one is NOT living in the present.  (HINT:  If you want to be happy?  Live in the PRESENT, not the past or the future!)

And look at the meaning you have given the words, AND the feelings they invoke.
For example, in the first example, you may have given yourself the meaning that since you ate that off program food (or extra meal or too much food, whatever) you therefore are 'stupid' and 'can't do anything right'.  The feeling that goes along with this may be shame, guilt and remorse. (those are all useless emotions that do NOTHING but drag you down).

Now look at your body language and how your body feels.  Your shoulders may be slumped.  Your neck and shoulders may be tensing up.  You feel awful.  Hopeless....maybe anxious or nervous. 

STEP TWO:  Bring yourself into the present moment.
Again, living in the present tense is the key to happiness!  You stop fixating on what 'was'....(even if it was 5 minutes ago), and stop worrying about what 'may' happen (such as thinking you'll 'never' lose the weight).....and defuse the situation.

How?  Use a mantra.  Make it simple and easy to remember, and use it every time (that's key....repeating the same phrase over and over again 'solidifies' it in your mind and makes it a habit!  A healthy habit!).  Such as:
- "This too shall pass"  or
- "Just breathe" or
- "All things are possible" or
- "I am worthy and worth it" or
- "If I believe in myself, I can do anything"

STEP THREE:  Administer care to yourself.
This is the hardest part.  You must find way to nuture, soothe, and satisfy yourself WITHOUT food.  To quote Ms. Marmo, "If you truly want a healthy, vibrant, joyous life, you have to start treating yourself better.  ....I think we don't do nice things for ourselves because we subconsciously think we aren't worthy or not worth it."

I couldn't agree more!  One of the biggest keys for me to get to goal was to start loving myself, and SHOWING IT to myself, by doing the little things that made me happy without feeling guilty about it.  INSTEAD OF EATING.
The more I did this, the better I felt....and the more often I started to do them, because they made me feel good, of course....but ALSO because they helped me to stay OP!

Here's some ideas:
- Take a bath (my all time favorite  LOL)
- Take a NAP
- Just lie down with a meditation CD and a pair of eyeshades on in a darkened room and relax for 20 minutes
- Do some deep breathing
- Go for a short (or long) walk....slowly, alone, and NOT in order to burn 'X' # of calories
- Play a computer game or PS3 game or solitaire or any game that involves your fingers and takes your mind off everything
- Do a little daydreaming...'what if'...you won the lottery?  "What if"....you could fit into that gorgeous dress you saw in a catalog the other day?
- Do your nails or hair
- Give yourself a facial
- Go get a mani-pedi OR a new haircut
- Have a cup of herb tea and sit and relax.....read blogs, comment on them, and get reassurance that you are NOT ALONE by surfing this website

Experiment to see what works for you.  Could it be you need more sleep?  And more hydration i.e., drinking more fresh, clear, cold water?  Could it be you could use some relaxation with some music or a funny movie or a TV show you love?  Could it be you love playing an instrument but haven't been because you aren't 'good enough' (do it just for YOU! Who cares?)

Whatever you do, make sure it's something that FEELS GOOD, right down to your soul!

"You yourself, as much as anyone in the entire universe, deserve your love and affection." - Buddha

Step FOUR:  Give yourself a reality check. 
Once you have taken care of yourself and given yourself what you need most in that moment, the final step is to look at the reality of the situation.  It's only when we can see our issues with clarity and accuracy that we can release the the outcome.  This will free us from the mental roller-coaster ride that has kept us in turmoil.  This step is very loving and forgiving and should not be a time for shame or disgrace.

Here are a few ideas that may help you as you create your own reality:

"The reality is....I have no control over this situation.  If I keep obsessing over it, I am doing great harm to myself physically, emotionally and spiritually."
"The reality is...I have no control over other people.  They are free to make their own choices."
"The reality is...I am doing the best I can with the tools I have at this moment."
"The reality is....food isn't going to solve my problems."
"The reality is....I'm not perfect, I'm human, and that's OK".

The more you practice this four-step method, the easier it becomes.  At first it may seem cumbersome, but once you get used to it ,you'll find it takes very little time.  It will become an automatic response to your self-defeating thoughts.  What a beautiful gift you will give to yourself each time to go through this process!  May you use it in good health.

This 4-step process is from "The food is a lie, the truth lies within", by Bronwyn Marmo.

I've paraphrased in places but you get the idea. 

I highly recommend this book....another great read, and I've added it to the list of Recommended Reading in the Medifast Binge Eaters Group.

Click here to join the Medifast Community:

http://www.medifastcommunity.com  

I've paraphrased in places, for brevity, but I think you get the idea. 
I guess the brief version would be:

STEP ONE: Capture the self-defeating thought
STEP TWO: Bring yourself to the present moment using your mantra
STEP THREE:  Administer care to yourself
STEP FOUR:  Give yourself a reality check

Keep on keepin' on!