Week 10
Self-Soothing Techniques:
Often people who struggle with elevated weight or obesity struggle with self-smoothing techniques. Self-soothing techniques can be highly effective in these situations. Here's a list of strategies that can help:
Mindful Breathing: Practice deep, slow breathing to calm the mind.
Drink Water: Sometimes thirst is confused with hunger. Try water first.
Short Walk: A brief walk can distract from cravings.
Healthy Snacks: Have fruits, vegetables, or nuts ready for when cravings hit.
Journaling: Write down feelings to understand emotional eating triggers.
Meditation or Yoga: Increase mindfulness to make conscious food choices.
Engage in a Hobby: Distract yourself with enjoyable activities.
Positive Self-talk: Use affirmations to boost mood and reduce emotional eating.
Music or Podcasts: Engaging audio can divert attention from food.
Adequate Sleep: Good sleep helps in managing hunger and cravings.
Chew Gum: Keeps your mouth busy, reducing the urge to snack.
Aromatherapy: Scents like peppermint or lavender can help curb cravings.
Consult a healthcare professional for tailored advice. These strategies are about developing a healthier relationship with food and your body.