It has definitely been a trying week, and its only the first of many. So far, I've been able to stay on track with the exercise and nutrition goal, but the mental awareness portion of my plan is proving to be particularly challenging. I find myself resisting the idea of exploring my feelings. I sit down and review the feeling list and my mind is off to the races with a million other thoughts. I'm not giving up though. I recently read an article that lists the top 5 emotional eating triggers and based on the few revelations I've had with what is triggering me to eat, my triggers seem to fall into these categories.
1. Stress and Anxiety: This is the heavy hitter for me.
2. Loneliness
3. Anger
4. PMS
5. Sadness and Depression: I don't know how much sadness and depression plays into my triggers. I am rarely sad or depressed.
One trigger that was not listed that I have identified is Happiness and Celebration. I know it may sound a little odd, but I have found I binge when I am really happy or when I'm celebrating. For some reason I view those times as "free passes" because that's how I've learned to celebrate. With food. Lots and lots of it. As insightful as this revelation may be, I think it will prove to be one of my biggest challenges.
I'd be interested to hear about other triggers that you all may have identified. Together we may be able to unlock our own personal mysteries.
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I found that it's been easier for me to face the feelings game (which is really good for me, repressing my feelings as I do so much) when I am walking. Like today, I was walking along the beach and saying "I feel anxious because my job is changing" and then I could figure out what to do about it. If I had to sit in a chair and think about my feelings, it's much harder. Maybe it's something to do with the "flight or fight" stuff, where I feel safer when I'm moving, or I think better, not sure what it is. It's just easier.
ReplyDeleteMy triggers: anxiety (about almost anything), long hours (where I need a reward), and anger, mostly from being left out, which goes back to childhood days.
I completely understand "celebration" as a trigger. I'm Italian and we celebrate every event with food. As I've been exploring my feelings (and moving all the items in my pantry as I remodel my kitchen), I find that I cook and bake (especially bake) to show others that I love them. This is something I have done since I was old enough to be able to reach the oven & counters. I realized only today that it is no wonder that I sense it in reverse - that giving myself comfort foods & rich desserts is giving love to myself! Wow.
ReplyDeleteI also found tonight that I was annoyed that my husband went to his friend's house (again) tonight to watch sports, though he has repeatedly said he was "too tired" to see a film or go for a walk with me. That sense of rejection made my stomach growl. I quelled it with water and breating.... lots of slow breathing. I am thinking that a meditation practice might help with all this work.
I check everything on your list except PMS. I feel I don't find satisfaction in any other area of my life, and it is very difficult to give up the only thing that I have left (chocolate, ice cream, cookies, you know the rest).
ReplyDeleteA therapist once told me something that I found very helpful: Instead of thinking that you are depriving yourself from the food, think that you are depriving yourself from whom you want to be.
If I would be thin again, then I would be able to do the things that I really enjoy, and look the way I want to look. So I am not depriving myself from the food I like but from the person I want to be.
Annie great advice on how to approach the feeling list. I appologize for not writing back sooner, work has really been crazy. However, I did try to identify my feelings while walking. You are right, my thoughts flowed easier while moving!
ReplyDeleteLadyiris, my family comes from a variety of heritages (Italian being a big one!) and we definitely like to cook and eat. Everything revolves around food, and it took me a long time realize that my "rewards" for a hard work were a big part of my troubles.
ReplyDeleteIts tough to address this realization with food when its so ingrained in tradition.
Ally, thank you so much sharing your therapist's take on how to view the situation. It definitely opens my mind to a new way of thinking and reminds me to explore other ways of thinking when I find myself trapped in negative thoughts.
ReplyDeleteI'm glad to see you writing your experiences and thoughts. It can be very therapeutic. Keep up the good writing!
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