Understanding and Conquering Urges

Anthony Robbins said: "Nothing in life has any meaning except the meaning you give it. If you don't like the way you're feeling, change the meaning.”

When it comes to understanding ‘urges' for food, you must understand the meaning of the emotion that has lead to that urge to eat. Once you begin to recognize this emotion, you are on your way to conquering the urge; (or at least, changing the food group which the urge stimulates.

For instance:
• During an anxiety attack…you may reach for food.
• If you are grieving…you may reach for food.
• If you are angry…you may reach for food.
• If you are lonely…you may reach for food.
• If you are depressed…you may reach for food.
• If you are afraid…you may reach for food.

Food is friendly, comfortable and soothing. Eating is an act you know how to do. It takes away the pain by allowing you to "change the subject,” to stop thinking and become engrossed in a project. This project makes you feel good. At this time, however, you need to ask yourself if you can get your need fulfilled in a more positive way than through high sugar, high calorie foods. What do you really "hunger” for? A hobby? A vacation? A less chaotic life? Once you identify and understand your urges (i.e. the emotion behind the urge), then try some of these things:

• Take a bite and trash the rest.
• Learn to eat smaller portions of favourite foods.
• Use a timer to see how long your eating "urge” lasts.
• Consider delay activities. Make a list of possible things to do the next time you feel anxious; things that you must do anyway such as clean closets, or pleasurable activities such as taking a walk.
• Learn to tolerate the anxiety build-up for food. Leave the room. Turn off the TV. Write down tomorrow's "to do” list.
• Exercise more. Let the exercise help your body diminish the power of urge.
• Think smart. Avoid negative words, such as "I can't help myself.” Try instead, "I know what's doing this, so I just know I can control the urge if I delay it 10 minutes.”

The challenge is to find new ways to cope with life and still enjoy eating. Life around food will become a challenge and a joy as you learn to maintain at your new, lower weight.

Reset your goals. Practice speaking positively to yourself. ("Nothing tastes as good as fit feels.”)

Don't allow yourself to become discouraged.

Remember that: "there is always a way – if you're committed.”

Focus on your successes - no matter how small they may seem. You can and WILL achieve your goals!

Dr. Doug