[BIGFISHER]

Food is associated with comfort, security, and solace, making it so seductive when life becomes boring, stressfull or lonely. We use food as a way to deal with unpleasant feelings or emotions. Food, just like drugs or alcohol, can dull emotional pain or temporarily fill psychological emptiness. Self-help techniques can help break the chain that ultimately leads to the pantry and refrigerator: 1) Write it down. Keep an eating diary; record everything you eat, where, when, why, your mood, if you are eating alone. 2) List your triggers. Make a list of problem situations, foods, feelings. Once you see the pattern, you can work to diffuse the triggers. 3) Confront your cravings. Many people eat when they are really tired or thirsty. Learn to distinguish between body signals of real hunger or nutritional need and emotional triggers to eat. With emotional triggers, you can distract yourself by taking a walk or doing something completely different. If you choose to confront the craving, tell yourself aloud to stop if you reach for the food. Keep in mind that even strong cravings pass in about twenty minutes. 4) Eat mindfully. Choose one place in the house to eat. Savor your food. No other activities - especially radio or TV - while you are eating. 5) Learn to cope with stress. Regular exercise helps. You can use deep breathing or meditation anytime, anywhere to help you get past the craving. Lastly, maintain positive thinking.