Better Use Techniques: Self-Soothing Tools in Emergency Situations

Make better use of these techniques

Want to escape chocolate cake? It's simple! Make a foolproof plan: rapid breathing exercises, journaling, yoga, listening to your favorite music, and emailing a good friend. Doing this will help you avoid calories and better soothe yourself.

------Susan

If you're unsure where to begin or feeling stuck in your own thoughts, try any of the techniques here. They will surely bring peace and comfort to all aspects of your body and mind. Note that if a technique doesn't work one day, be sure to try it again at another. The same technique will bring different benefits at different times or in different circumstances. Let's illustrate how to apply the specific techniques in each chapter with examples.

After a long, stressful day at work, Susan would start eating the leftover chocolate cake when she got home, trying to comfort herself with food and calories. Her cravings were intense, and she needed a foolproof plan to overcome them. She chose some techniques that had recently helped her successfully avoid stress eating.

To focus her attention on herself, she first practiced rapid breathing exercises. Then she spent five minutes writing in her journal. Next, she chose to do yoga. She also carried her favorite music with her. Finally, she emailed a friend.

Self-soothing techniques for emergencies: Revelation Box

In theory, this activity requires an empty cardboard box. However, in practice, any empty box or jar of any material will do. First, cut a piece of paper into several small squares. Choose some techniques from these and write the name of one technique on each square. Then fold each square and place it inside the box.

When you experience emotional eating urges, take out a box and randomly select a square. Examine the technique indicated on the square. Note that when using this method, you must trust the box and be sure to try the chosen technique. If the technique on that square doesn't work, select another square from the box and try the same technique. Repeat this process. This method is very effective; after implementing all three techniques, the urge to eat will definitely disappear.

Important advice: If you want to use this technique, be sure to prepare in advance. Have the box ready so you can use it when needed.

Self-soothing techniques for emergencies: Creating your own soothing toolkit

Create a comfort toolbox so you can use it when you need immediate help. Recall what came before, gather together the items you need to master some of the techniques, and place these comforting items in the box. For example, your journal, a bottle of lotion, warm socks, a tea bag, a cozy sweater, and other comforting items.

New, non-food-based self-soothing methods involve seeking changes in your life. These can free you from the powerful force of emotional eating. Before you read on, when you didn't know other ways to heal your heavy heart, you might have been seeking help from the refrigerator (because it was crammed with food). This is a terrible long-term support system. Seeking comfort through food is like putting a band-aid on a crack-it only treats the surface.

You need to find new ways to comfort yourself instead of food. You can use various psychological, physiological, meditation, distraction, and social support techniques to help you through painful moments. It's important to note that these techniques require time and practice to work. Therefore, be patient, persistent, and believe that you will definitely change and that you will find new ways to comfort yourself (methods without nasty calories). So, when you're feeling overwhelmed by busyness, don't reach for the cake in the refrigerator. Instead, pick up this book, browse through it, and choose a comforting technique that can help you improve your mood quickly, or a self-soothing technique that can help you in the future.