My #1 strategy to curb cravings
Doable? Absolutely.
It may require a cup of intentionality and 5 tbsp of creativity :)
Emotional eating can be a challenging cycle to break, especially when cravings and urges feel overpowering. Thus, understanding and managing these urges in a way that aligns with your goals and values is key. Today, I want to share with you one powerful tool in this journey called cognitive defusion, a concept from Acceptance and Commitment Therapy (ACT).
The Role of the Mind in Cravings and Urges
Emotional eating often stems from the mind's search for comfort, pleasure, or relief. When the body doesn’t need more food as a source of energy, our minds might still crave something to distract us from unpleasant emotions or to fill a perceived void. These urges often operate on a subconscious level, driving us to open the fridge or stop at our favorite coffee shop almost automatically.
Have you ever had this experience?
Imagine the moment when we take the first few bites of our desired food...it can feel like a brief escape from reality.
I get it. There are several reasons why we feel that sense of comfort or relief when we eat. Yet, these moments can lead to frustration and self-criticism later on when we realize we were not in control.
Introducing Cognitive Defusion: A Simple & Practical Tool
Cognitive defusion helps us shift our relationship with our thoughts rather than trying to change the thoughts themselves. The goal is to reduce the impact of distressing thoughts on our behavior and emotions. Here’s how you can practice cognitive defusion:
The next time you experience a craving I invite you to:
Observe Your Thoughts: View your thoughts as just words, sounds, or images rather than truths or facts. This can help create a sense of detachment.
Distance Yourself Emotionally: Create psychological distance from your thoughts, seeing them from an outside perspective. Try looking at your thoughts instead of looking at the world from/ based on your thoughts.
Practice Acceptance: Accept thoughts as they come without trying to judge or eliminate them.
Practice Mindfulness: Stay present and focused, observing your thoughts without getting caught up in them.
Behavioral Focus: Shift your focus from thoughts to taking actions that align with your values.
Would you like a mini-structured path for your work in this area?
Download my free workbook! In this workbook, you’ll have the opportunity to:
Become more aware of your triggers and their sources
Feel more clarity about your inner world in what respects to food
Be less on automatic pilot
Be more intentional in all what relates to decisions about food
Applying Cognitive Defusion to Manage Cravings
When you experience a strong urge or craving, cognitive defusion can help you take the edge off it. While it may not eliminate the urge entirely, it can reduce its intensity and urgency. This creates a space for you to choose actions that are in line with your goals and values. Amplifying the space you have to actually choose how to respond is key.
For example, when a craving arises, you can practice cognitive defusion and then decide how to respond. You might choose to indulge the craving, which is perfectly okay—there is no judgment here. However, if you wish to manage your response to the craving, you can prepare a healthier version of the desired food or find an alternative that satisfies you without derailing your goals.
A “good enough” alternative, meaning, it may not be 100% what you had in mind, but it still fills you emotionally at an acceptable degree and so the urge loses its power.
Intentional Eating and Self-Compassion
Substituting or modifying your response to cravings requires intention and energy, especially at the beginning. Yet we can treat it a bit like a game, a personal challenge where you get to decide how to nourish your body while respecting your desires. This approach combines satisfying a craving to some degree with maintaining control over your choices, fostering a sense of self-compassion and empowerment.
For instance, if you crave something sweet, you might opt for a homemade smoothie or a healthier version of your favorite cake. Over time, this practice can help you develop a more balanced relationship with food, treating your body with the kindness and respect.
Putting it all together
Cognitive defusion is a valuable practice in managing emotional eating and the cravings that come with it. By altering your relationship with your thoughts, you can create space to make choices that align with your values and goals. Remember, it's not about eliminating cravings but about responding to them in a way that supports your overall well-being.
My invitation to you is all about embracing this journey with self-compassion (yet I know this is easier said than done). Who knows what you can learn about yourself in this process..? Every step you take towards understanding and managing your cravings is a step towards greater self-awareness and feeling YOU are the one in control. You have the power to choose how you nourish your body, and cognitive defusion can be a helpful tool in that process.
To the deep wisdom you already posses!
Claudia