Week 2
Craving management.
I’ve been working with food addicts for over twenty years, and what I know for sure is that a craving is almost always a lie. I had to learn to recognize my addict voice and become familiar with the lies it told me so I would stop falling for them.
In Canada, there’s a scam where fraudulent callers claim they are from the CRA (Canada Revenue Agency). People get scared and give the fraudulent callers their personal financial information, and you can guess what happens next. The Canadian media has done a great job educating everyone about this fraud so no one else falls victim to it.
I often get these calls, and the moment I hear the “lie,” I hang up. I want you to get there with your addict voice. The moment you begin to hear the lie, hang up!
So let’s get clear on what the lies are. Most people have about three to five top lies when it comes to cravings. They generally sound like the ones listed below:
“Have one bite; you can handle it.”
“Don’t worry, you will start the diet tomorrow.”
“You deserve a treat.”
“It’s too hard to eat right today. I’m too stressed, too sad, nothing is going my way.”
“You have to have it! When will you get to eat this kind of food again?”
Sometimes the voice is demanding and urgent. Sometimes it’s harsh and critical. For some, the voice is very seductive.
Let me show you how to stay calm and confident when faced with an overwhelming craving or urge to compulsively overeat. I’ve created a Three-Step Cognitive Behavioral Therapy (a CBT hack if you will) to help you manage cravings.
1. Understand: Cravings Are Lies
The first thing you should do when experiencing a craving is acknowledge that it is a lie—and it’s always a lie. There is no good reason to have trigger foods that have robbed you of health, joy, and opportunities.
2. Separate Yourself From the Voice
The next step is to separate yourself from the addict voice inside your head. Instead of listening to this voice and thinking it is you, recognize the craving as a glitch in your brain. It’s important to know that addiction touches four parts of the brain: the reward center, the habit center, the stress center, and the euphoric recall center. Start to separate yourself from the craving and understand where it comes from.
For example, let’s say you’ve watched a fast-food commercial that has set your dopamine soaring. You might tell yourself, “I’ve got to have it! It’s been such a stressful day!” You have enough evidence to prove that a fast-food meal is only pleasurable while you are eating it. The moment the last bite is swallowed, everything changes in an instant. The remorse, bitterness, and feelings of hopelessness quickly replace the euphoria of the meal. Once you spot this lie, you can ask yourself, “What just happened?” and get to the bottom of what part of your brain this craving ignited.
In that moment, ask yourself this:
Is it the reward center? Do I want to experience the momentary pleasure of the trigger food?
Is it the habit center? Am I used to eating something sweet at three o’clock every day?
Is it the stress center? Do I feel overwhelmed and believe eating will soothe me?
Is it the euphoric recall center? Am I tempted to eat something I already know tastes amazing?
For food addicts, oftentimes, a craving feels like a demand but it’s important to learn to separate yourself from the craving. Remember, you are not the addict voice in your head telling you that you need to eat this.
3. Breathe
The final step in the CBT technique is breathwork. Because cravings can cause anxiety, taking ten deep, grounding breaths will oxygenate your frontal lobe and help you make better decisions. These breaths will slowly drown out the addict's voice and allow you to reject the lies your brain is telling you about what you should eat.
When committing to this CBT technique, it’s important to start with low-risk situations and then slowly work your way up to high-risk situations. I want you to carry this three-step technique with you. Put it on your fridge, take a picture on your smartphone, and carry it around with you.
Action Steps for today:
Print the attached 3-Step Craving Management Technique. Tape it to your fridge or keep handy in your wallet.