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KOSAMA Lesson 4 - Food Cravings

KOSAMA Lesson 4 - Food Cravings

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Published by Kosama Ankeny
KOSAMA Lesson 4 - Food Cravings
KOSAMA Lesson 4 - Food Cravings

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Published by: Kosama Ankeny on Jan 11, 2011
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01/11/2011

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USING FOOD TO COPE WITH STRESS
Using food to cope with stress is a behavioral problem, not a personality flaw which needs modification. Complete the chart below to determine if you use food to cope with stress.
THE
KOSAMA Lean
COPING EXERCISE
Do you eat to reduce the intensity of your emotions?
Yes

NoDoes eating make you sleepy, allowing a retreat from the pressures of life?
Yes

NoDoes eating relieve all kinds of stress, be it personal, social or work related?
Yes

NoIf you answered yes to any of the questions above, chances are you are using food to cope with stress. In the future lessons, you will learn howto recognize the symptoms and sources of stress. You will also learn non-food methods for coping with stress.
USING FOOD TO HANDLE EMOTIONS
For some people, emotions become linked to hunger. They eat before they think. When they experience an emotion (such as anxiety), theysimultaneously experience a false or pseudo hunger. They then confuse emotional hunger (their need to have the emotion recognized and toreceive comfort) with actual or real hunger. Use the Cravings Record below to distinguish between real and emotional hunger.
KOSAMA Lean FOOD CRAVINGS RECORD
If you succumb to food cravings which are the result of emotional hunger versus real hunger, try this exercise. In the space provided below, listalternative things you can do to respond to the emotional hunger. Then, the next time you experience the emotional hunger, try one of thesestrategies. And remember, when you successfully employ an alternative strategy, dont forget to reward yourself in some non-food manner.
ALTERNATIVE ACTIVITIES TO EATING: (example: go for a walk, call a friend)
 _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________  _____________________________________________________________________________________________________________________ 
Date/Time
 
Food Craved
 
Last Food or Meal Eaten
 
(before craving)
 
What was your mood?
 
Was the hunger real or 
 
emotional?
 
Did you eat the foodcraved?
 
Date/Time
 
Food Craved
 
Last Food or Meal Eaten
 
(before craving)
 
What was your mood?
 
Was the hunger real or 
 
emotional?
 
Did you eat the foodcraved?
 
Lesson 4.AFood Cravings

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