50 Ways to Soothe Yourself Without Food , livre ebook

New Harbinger Publications - Susan Albers

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234 pages

English

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Food has the power to temporarily alleviate stress and sadness, enhance joy, and bring us comfort when we need it most. It''s no wonder experts estimate that 75 percent of overeating is triggered by our emotions, not physical hunger. The good news is you can instead soothe yourself through dozens of mindful activities that are healthy for both body and mind.

Susan Albers, author of Eating Mindfully, now offers 50 Ways to Soothe Yourself Without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. You''ll not only discover easy ways to soothe urges to overeat, you''ll also learn how to differentiate emotion-driven hunger from healthy hunger. Reach for this book instead of the refrigerator next time you feel the urge to snack-these alternatives are just as satisfying!

Informations

Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781572249721
Langue	English

Informations légales : prix de location à la page 0,0758€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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50 ways to 5yo0ursel soote wîtout ood SUSAN ALBERS, PSY.D. author oFEatîng Mîndully

“A thoughtful volume îlled with practical solutions for emotional eaters everywhere.” —Madelyn H. Fernstrom, Ph.D., CNS, founding director of UPMC Weight Management Center, professor at the University of Pittsburgh Medical Center

“Albers’s soup-to-nuts list of creative, accessible, self-soothing tips will undoubtedly help anyone who has struggled with dieting, food, or body image. Beyond that, her exercises in mindfulness, deep breathing, and journaling are top-notch tools for înding balance in life overall.” —Leslie Goldman, author ofLocker Room Diaries

“Albers has done it again!50 Ways to Soothe Yourself Without Foodmakes complex psychological concepts simple and accessible. I highly recommend you buy this book if you have ever turned to food for comfort and want to learn a new way of coping.” —Kathleen Burns Kingsbury, LMHC, CPCC, coauthor ofWeight Wisdomand founder of KBK Connections, Inc.

“You don’t have to be worried about your waistline to reap life-changing beneîts from Albers’s easy-to-follow guidance. Reading this little book will boost your mood, reduce stress, and provide soothing alternatives to that next dessert! I highly recommend it.” —Amy Weintraub, author ofYoga for Depressionand director of the LifeForce Yoga Healing Institute

ways to 5yo0ursel soote wîtout ood

SUSAN ALBERS, PSY.D.

New Harbînger Publîcatîons, Inc.

Publisher’s Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, înancial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

Cover design by Amy Shoup; Cover illustration by Sara Christian; Text design by Amy Shoup and Michele Waters-Kermes; Acquired by Catharine Sutker; Edited by Kayla Sussell

Library of Congress Cataloging-in-Publication Data

Albers, Susan, Psy.D. 50 ways to soothe yourself without food / Susan Albers. p. cm. Includes bibliographical references. ISBN-13: 978-1-57224-676-8 (pbk. : alk. paper) ISBN-10: 1-57224-676-6 (pbk. : alk. paper) 1. Compulsive eating. 2. Food habits--Psychological aspects. 3. Meditation--Therapeutic use. I. Title. II. Title: Fifty ways to soothe yourself without food. RC552.C65A43 2009 616.85’26--dc22 2009023473

To Brookie, May you be blessed with patience and fortitude.

Contents

acknowledgmentsintroduction1 why is eating so soothing?2how to get started3 mindful meditation techniques1. creating mindful moments 2. the practice of meditating 3. breathe your way to inner calm 4. strengthen your endurance to counter stress eating 5. letting go 6. setting the inner critic straight

39 43 49

55 59 64

7. calmness, be right here, right now 8. mindful spiritual moments 9. virtual bliss 10. ending hide-and-seek feelings

67 70 72 75

4 change your thoughts, change your eating11. journaling to boost your mental health immunity 81 12. ha-ha moments 87 13. when you feel empty, choose feeling that your glass is half full 91 14. daydreaming the blues away 95 15. worry mindfully 98 16. zone out mindfully 101 17. the Scarlett O’Hara approach 104 18. înding your security blanket 106 19. soothing afîrmations 109 20. from Ms. Perfectionist to Ms. Realistic 112

50 ways to soothe yourself without food

5soothingsens ations to calm and relax the body21. pampering your senses 22. soothing scents to rejuvenate yourself 23. yoga 101 24. sweating at the life gym 25. sleep on it 26. soak away stress 27. cleaning out the urge to eat 28. turn off the carnival in your head 29. self-hypnosis 30. be your own masseuse 6 soothing yourself with distractions31. emotional Band-Aids 32. shop, drop, and roll 33. brain candy 34. knit it out 35. make a bucket list 36. crafty ways to self-soothe 37. exploring cyberspace 38. meditative music 39. weeding out the urge to eat 40. mini mental challenges

118 121 124 127 130 133 136 138 141 144

151 154 156 158 160 163 166 168 171 173

contents

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