Strategies I used today to avoid binge eating :)
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wendy19861
Posts: 9
I was able to stop myself from bingeing today.
Strategies I used:
1. I filled out an observing and describing emotions worksheet to identify the reasons I was feeling the urge to eat. (Having the awareness of the reason I was anxious made the urge to eat subside)
2. I distracted myself with activities. I did a lot of reading tonight, talked to friends on the phone and did some stargazing.
3. Whenever I started to feel any strong emotion (mostly anxiety or sadness) I filled out another observing and describing worksheet. I filled out soooo many sheets today, but it has helped me to understand the reasons behind my emotions.
4. I went to bed and felt satisfied with myself.
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Observing and describing emotions worksheet has the following questions that I filled out:
PROMPTING EVENT
INTERPRETATIONS(beliefs, assumptions, appraisals) of the situation
BODY CHANGES and SENSING – What am I feeling in my body?. (heart rate bloody pressure, nausea etc)
BODY LANGUAGE What is my facial expression? Posture? Gestures?
ACTION URGES What do I feel like doing? What do I want to say?
What I SAID OR DID in the situation: (be specific)
What AFTER EFFECT does the emotion have on my (my state of mind, other emotions, behaviour, thoughts, memory, body, etc.)
FUNCTION OF EMOTION – What do you think the reason for the emotion was?
Strategies I used:
1. I filled out an observing and describing emotions worksheet to identify the reasons I was feeling the urge to eat. (Having the awareness of the reason I was anxious made the urge to eat subside)
2. I distracted myself with activities. I did a lot of reading tonight, talked to friends on the phone and did some stargazing.
3. Whenever I started to feel any strong emotion (mostly anxiety or sadness) I filled out another observing and describing worksheet. I filled out soooo many sheets today, but it has helped me to understand the reasons behind my emotions.
4. I went to bed and felt satisfied with myself.
_______________________________________________________________________________________________________
Observing and describing emotions worksheet has the following questions that I filled out:
PROMPTING EVENT
INTERPRETATIONS(beliefs, assumptions, appraisals) of the situation
BODY CHANGES and SENSING – What am I feeling in my body?. (heart rate bloody pressure, nausea etc)
BODY LANGUAGE What is my facial expression? Posture? Gestures?
ACTION URGES What do I feel like doing? What do I want to say?
What I SAID OR DID in the situation: (be specific)
What AFTER EFFECT does the emotion have on my (my state of mind, other emotions, behaviour, thoughts, memory, body, etc.)
FUNCTION OF EMOTION – What do you think the reason for the emotion was?
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Replies
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Woop Woop thats brilliant well done! I might pinch the work sheet idea off you, Need to kick this binge eating in the butt! Well done again x0
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I'm really interested in your worksheet!? I think this would be great for me. Where would I get one like that? Good for you.I appreciate the tips as I am new on my recovery process , lol.0
