Learning to cope with triggers and cravings
If you’re trying to quit smoking, you’re likely to experience some level of nicotine withdrawal. This can result in highly unpleasant symptoms like cravings, irritability, and trouble concentrating. But don’t despair – there are ways to cope with these triggers and cravings, and you can learn to overcome them.
The first step is to identify your triggers. Common triggers include coffee, alcohol, and stress. Once you know what your triggers are, you can start to make plans to avoid them or deal with them differently. For example, if you normally have a cigarette with your coffee in the morning, try switching to tea instead. Or if you smoke when you’re out drinking with friends, make a pact to only drink in smoke-free environments.
If you do find yourself in a situation where you’re craving a cigarette, there are a few things you can do to try and resist the urge. One is to keep your hands busy – try fidgeting with a pen or a stress ball. This can help to distract you from the craving. Another option is to try and clear your mind – take a few deep breaths and focus on something else entirely. And finally, remember that cravings only last a few minutes – so even if it feels like an eternity, it will eventually pass.
The most important thing to remember is that you’re not alone in this – there are many people who have successfully quit smoking, and you can too. It’s not going to be easy, but it’s definitely worth it. So stay strong, and keep moving forward..Citation
Intuitive eating: How to listen to your body and stop binge eating
If you’re like most people, you probably grew up with a pretty simple understanding of food. Eat when you’re hungry, stop when you’re full. But if you’re one of the many people who struggle with their relationship with food, you know that it’s not always that simple. Intuitive eating is a non-diet approach to wellness that focuses on developing a healthy relationship with food. It’s a holistic approach that considers your physical, mental, and emotional health when it comes to food.
The phrase “intuitive eating” was coined by dietitians Evelyn Tribole and Elyse Resch in their 1995 book Intuitive Eating: A Revolutionary Program That Works. The book was revolutionary at the time because it challenged the diet culture that was (and still is) pervasive in our society. Diet culture is all about the idea that thinner is better and that we should be constantly dieting in order to achieve our ideal bodies.
Intuitive eating is the antithesis of diet culture. It’s about listening to your body and giving it what it needs. It’s about honoring your hunger and your fullness. It’s about enjoying the food you eat and not feeling guilty about it. Intuitive eating is a flexible approach that allows you to tune in to your body’s natural cues and make choices that are right for you.
There are 10 principles of intuitive eating, but the main idea is that you should eat when you’re hungry and stop when you’re full. This may sound simple, but if you’re used to dieting, it can be a challenge to listen to your body’s cues. Some folks have been dieting for so long that they no longer know when they’re actually hungry. Others have been conditioned to believe that they should always be dieting, even if they’re not hungry.
If you want to start intuitive eating, the first step is to tune in to your body. Pay attention to your hunger cues. When do you start to feel hungry? What does true hunger feel like? This may take some practice, but it’s worth it to get in touch with your body’s innate wisdom.
The second step is to eat when you’re actually hungry. This may sound obvious, but it’s worth repeating. You should only eat when you’re physically hungry. Not when you’re bored, stressed, or just because it’s time to eat. If you’re not actually hungry, your body doesn’t need food.
The third step is to respect your fullness. This means listening to your body when it says it’s had enough to eat. It’s okay to be a little uncomfortable when you first start doing this. Most of us are used to eating until we’re stuffed. But if you can respect your fullness, you’ll find that you feel better physically and mentally.
The fourth step is to honor your food preferences. This doesn’t mean you have to eat only healthy foods. But it does mean that you should eat the foods that you enjoy and that make you feel good. Eating should be a pleasurable experience, not a chore.
The fifth step is to make peace with food. This means letting go of the good/bad dichotomy that most of us have been taught about food. There is no such thing as good food and bad food. There is only food. And it’s okay to eat any food that you want, as long as you’re listening to your body’s cues.
The sixth step is to respect your body. This means accepting your body as it is today. It also means being kind to your body and giving it the nourishment it needs. You don’t have to love your body to respect it, but it is important to remember that your body is not the enemy.
The seventh step is to exercise. This doesn’t mean that you have to become a gym rat. But it does mean that you should find an activity that you enjoy and that gives you the chance to move your body. Exercise can be a great way to release built-up stress and tension. And it can also help to boost your mood and energy levels.
The eighth step is to honor your health. This means taking care of your body and mind. It means making choices that will help you to feel your best. It also means being mindful of your overall health and not just your weight.
The ninth step is to let go of the diet mentality. This means giving up the idea that there is one perfect diet that you should be following. It also means giving up the idea that you need to lose weight in order to be healthy. Instead, focus on eating intuitively and honoring your body.
The tenth and final step is to find balance. This means finding a way to live your life that feels good to you. It means honoring your hunger and fullness cues. It also means making peace with food and your body. Finding balance is a lifelong journey, but it’s worth it to live a life that feels good to you.
If you’re ready to make a change in your relationship with food, intuitive eating may be the answer. It’s a non-diet approach that focuses on developing a healthy relationship with food. It’s a holistic approach that considers your physical, mental, and emotional health when it comes to food. And it’s a flexible approach that allows you to tune in to your body’s natural cues and make choices that are right for you.
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