End Emotional Eating: Using Dialectical Behavior Therapy Skills to Cope with Difficult Emotions and Develop a Healthy Rela
Jennifer Taitz
Language: English
Pages: 165
ISBN: 2:00344228
Format: PDF / Kindle (mobi) / ePub
If you eat to help manage your emotions, you may have discovered that it doesn’t work. Once you’re done eating, you might even feel worse. Eating can all too easily become a strategy for coping with depression, anxiety, boredom, stress, and anger, and a reliable reward when it’s time to celebrate.
If you are ready to experience emotions without consuming them or being consumed by them, the mindfulness, acceptance, and dialectical behavior therapy (DBT) skills in End Emotional Eating can help. This book does not focus on what or how to eat—rather, these scientifically supported skills will teach you how to manage emotions and urges gracefully, live in the present moment, learn from your feelings, and cope with distress skillfully.
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To familiarize yourself with categories of emotions; with situations that may lead to certain feelings; with the adaptive functions of emotions (that is, the ways an emotion aids in our survival); and with how you may think, feel, and behave when you experience them. Here are some common emotional categories. Fear Function: to protect us from immediate danger Synonyms: fright, panic, uneasiness, terror Typical prompting events: facing a threat; performing before others; facing a new situation.
Choosing which actions to pursue is very different from engaging in habitual, mindless behaviors. In one of her talks, Sharon Salzberg described attending to the breath as analogous to noticing an old friend in a large crowd: the breath may serve as a friendly reminder of our freedom to accept the moment and choose our actions consciously. Jon Kabat-Zinn (1990, 2) beautifully explains, “In this learning process we assume from the start that as long as you are breathing, there is more right with.
Example, you may repeatedly check how you are doing or spend a lot of time trying to analyze how you are doing compared to someone else. Some people who aim to do their very best find themselves avoiding tasks out of fear that they won’t do well enough. If you are a perfectionist, you may see things in all-or-nothing terms—you are either perfect or a failure. There is also a tendency in perfectionism to catastrophize—in other words, you may see a single event as more than just a single event. For.
Compare. Acceptance may be challenging when you notice you face something aversive. You may ask yourself, “May I sit with this in this moment?” I—Investigate inner experience. Investigation includes a sense of nonjudgmental interest: “What thoughts am I buying into? What am I feeling?” This requires slowing down rather than automatically reacting. Rather than getting caught in the thought or feeling, you’re noticing it and aware of subtle changes in your body: “I’m having the thought that I can’t.
Emotional pain and also the behavior of tolerating difficult feelings (Leyro, Zvolensky, and Bernstein 2010). When I say “your perception,” I don’t mean you need a mass of confidence. As reviewed in the last chapter, the five letters in the phrase “I can’t” won’t thwart you unless you let a couple of words govern your mind and body. You may instead hold on lightly to stories about what you are and are not capable of and commit to thoughtfully acting consistently with your values. Of course, this.