OK, today had some IE ups and downs. Late morning I was thinking about heading to the snack box (I was stressed with work), but I thought - no I don't need to eat I have an apple I can have instead. I went to eat the apple, but I realised that I wasn't actually HUNGRY - so I didn't need to eat anything.
Then about half an hour later (I still wasn't really hungry) I saw the apple and started munching - for no reason!
At lunchtime I had my yummy leftovers, and I was full, but I did my silly-and-getting-more-regular trip to the shop to get lollies, which I proceeded to scoff within half an hour. I need to stop doing this.
Maybe I could try ABCDEF:
Activating event: Scoffing lollies at lunchtime
Belief: I am stressed, sweets and chocolate makes me feel better when I am stressed. I can always start again tomorrow with eating when I am hungry.
Consequence: I don't eat intuitively, I feel bad about eating lollies, AS WELL AS STILL FEELING STRESSED! Tomorrow never comes. I have to start today.
Dispute: Eating sweets does not help the stress, it actually makes things worse, as I always feel guilty afterwards. It doesn't help me to lose weight, it is bad for my teeth, and it could lead me to diabetes!
Effective new beliefs: I can handle stress. Everyone gets stress, and it won't kill me. The things I stress about are pretty small in the scheme of things. I am an intelligent woman, I understand that stuffing my face with lollies doesn't make the stress go away. Stress is OK. It shows me that I am alive and living! Think - what is the worst that can happen and realise that it is unlikely!
Feelings: I can handle stress, and I will look for alternatives to feeding my emotional hunger, including:
- a brisk walk
- reading a magazine in a shop
- window shopping
- writing a letter
- deep breathing
- gum (if I have mouth hunger)
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