Continued From Page 8#36
Change Mindless Eating Traps
Mindless eating is more likely to occur in the same place, over and over again. To make life simpler, the mind takes advantage of any shortcuts it can. For example, when looking for underwear, your hand will automatically go to your underwear drawer. If you rearrange your drawers and put your underwear in a new location, your hand will still tend to travel automatically to the old drawer, until new shortcuts are formed in your brain. We make connections between events and we have to work hard to break and form new links.
If you practice mindless eating in certain places, your brain is likely to subconsciously remember that and act out of habit. Never, under any circumstances, eat in front of the TV, computer screen, while driving, or on the phone. These are the most notorious locations for mindless eating. Jessica's vulnerable spot was in her kitchen. To take control, Jessica created a mindful eating haven in her home. This was away from the refrigerator, phone, TV, and other distractions. Before eating, she put all the food portions she planned to eat on the table, so she would not have to return to the kitchen. She learned to relax and breathe between each bite, and to watch herself in the process of eating. This slowed her down enough to enjoy her meals in a mindful way.
Cafeteria-style dining encourages uncontrolled, unaware eating. The unstructured abundance of food is a dangerous place for automatic, mindless eating. Instead of choosing what is appealing, choices are often based on thoughts like, "I want to get my money's worth," or "I want to try everything." For overeaters, buffets are an overwhelming sea of choices. Mindless undereaters also find buffets difficult. To cope, they eat only their familiar foods rather than trying anything new. For under-, over-, and chaotic eaters, the anxiety caused by too much food can supercede any enjoyment a buffet might offer. It is wise not to go to them before you have mindless eating skills down pat.
Skill Builder: Pinpoint Your Mindless Eating CuesLearn which situations tend to act as the cues that entice you to eat without thoughtfulness. Identify the places you are most likely to eat mindlessly. In the kitchen, at the local coffee shop, at your desk? Find ways to turn a space in your environment into a place that fosters mindful eating. In that place, remove any clutter that could distract you while you eat. Objects like phones or clocks that pull you away from a mindful state should be moved elsewhere.
Put your place setting so that it faces away from the kitchen (or refrigerator). Bring food to the table before you eat, so you won't have to get up. Or, create a new space. Tailor it to be a calm, peaceful environment that brings you to a mindful state. If you wish, burn incense or change the lighting. Add a pretty tablecloth and fresh flowers. Play soothing music. Hang up a sign in your danger area that says, "Eat Mindfully" to realert you to your mindful stance.
#37
Filling Up on Fun
Unfortunately, boredom and/or a feeling of emptiness are very common reasons that people eat when they are not hungry. Eating, or continuously thinking about eating, fills up a stretch of time and can feel purposeful. The emptiness of being alone can be as painful as a hollow stomach. If thinking about eating takes over a significant amount of your day, you may want to consider reorganizing your energy. Be mindful of other activities that will satisfy you as much as food does, and feed your soul, as well.
Skill Builder: Boredom BlockersMake a list of activities that will keep you from turning to food or thoughts of food in downtimes. Remember,
"A generous heart, kind speech, and compassionate service to others are renewing forces." Be actively aware, awake, and moving. Mindfully go shopping, read, participate in hobbies and sports, call someone, take a nap. Write in your journal. Turn your thoughts to being mindful of others. By far, the best way to fill your heart and mind is to spend time with caring friends. Whatever you choose to do, feed your mind by participating actively in the world.
