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50 Ways to Soothe Yourself Without Food
Food has the power to temporarily alleviate stress and sadness, enhance joy, and bring us comfort when we need it most. It's no wonder experts estimate that 75 percent of overeating is triggered by our emotions, not physical hunger. The good news is you can instead soothe yourself through dozens of mindful activities that are healthy for both body and mind.
Susan Albers, author of Eating Mindfully, now offers 50 Ways to Soothe Yourself Without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. You'll not only discover easy ways to soothe urges to overeat, you'll also learn how to differentiate emotion-driven hunger from healthy hunger. Reach for this book instead of the refrigerator next time you feel the urge to snack-these alternatives are just as satisfying!
Susan Albers, author of Eating Mindfully, now offers 50 Ways to Soothe Yourself Without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. You'll not only discover easy ways to soothe urges to overeat, you'll also learn how to differentiate emotion-driven hunger from healthy hunger. Reach for this book instead of the refrigerator next time you feel the urge to snack-these alternatives are just as satisfying!
234 pages, Kindle Edition
First published January 1, 2009
312 people are currently reading
1799 people want to read
About the author
Susan Albers
33 books112 followersDr. Susan Albers is a psychologist at the Cleveland Clinic and the author of nine books. Her work has been quoted in O, the Oprah Magazine, the Wall Street Journal, Self Magazine and Natural Health. She provides mindful eating lectures at women's groups, organizations and colleges. Dr. Albers has been a guest on NPR and Dr. OZ T.V. show. www.eatingmindfully.com. Be a facebook fan https://www.facebook.com/eatdrinkmindful or INSTAGRAM: @DrSusanAlbers
Get a PRE-ORDER Bonus when you order HANGER MANAGEMENT: 28 DAY MINDFUL EATING VIDEO PROGRAM plus a stress management program to calm and soothe without food! (297.00 worth of bonuses) if you order BEFORE December 23rd, 2019. Just send your receipt to DrAlbers@eatingmindfully.com
Get a PRE-ORDER Bonus when you order HANGER MANAGEMENT: 28 DAY MINDFUL EATING VIDEO PROGRAM plus a stress management program to calm and soothe without food! (297.00 worth of bonuses) if you order BEFORE December 23rd, 2019. Just send your receipt to DrAlbers@eatingmindfully.com
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September 26, 2022
Try to Live a little before you die
حاول ان تعيش قليلا قبل موتك لان كله رايح
طوال قراءتي لكتابنا هذا يلح على مشاهد من فيلم"الاجازة الاخيرة The last Holiday
جورجيا تلك الموظفة الممتلئة الملتزمة المنطوية المتحفظة الخلوقة صاحبة كتاب الاحتمالات {الاحلام }الذي ظلت تلصق فيه ما تحلم بتنفيذه بدلا من انطلاقها لتحققه؛لتكتشف طبعا انه بقى لها 3اسابيع فقط لتعيشها لظهور ورم بالمخ
معظمنا ندفن توترنا و احزاننا في الطعام..مع شعور باطني انها المتعة المتوفرة المشروعة الرخيصة..ثم نغرق في شعور سخيف بالذنب لاننا نسمن و ندمر صحتنا و نخفض من كفاءة اجهزتنا الحيوية ..و ننسى ان هناك خمسين طريقة أخرى ندلل بها أنفسنا
و نظل مرارا نقنع انفسنا اننا استحققنا الايس كريم 🍦هذه المرة فقد عملنا بجهد لنهار شاق..و ما ان نلتهم اللتر عن اخره حتى تتبخر السعادة و نبقى في دائرة الذنب المفرغة 💫..و
نحرم انفسنا من متع كثيرة جدا في الحياة و نحن محبوسين في روتين من الارضاء الوقتي و الحرمان الكامل ..
فالاكل الانفعالى نحاول دائمآ ان نسد به فراغا عاطفيا كبيرا يشبه الثقب الاسود المستحيل ملؤه
فالبطاطس تصبح بديلة للحضن ..و الشيكولاتة بدلا من الكلمة الحلوة ..و كعكة القرفة بدل ساعات النوم المفتقدة
تماما مثل جورجيا بطلة" الاجازة الاخيرة" التي ظلت تعيش في ريجيم و رغم ذلك حبيسة لجسد ممتلىء فما ان عرفت انه "كله رايح" حتى انطلقت مسافرة ..لتاكل كالمجانين ..و تتزلج و تطير و تلعب و تحادث
الغرباء و تطالب بالافضل و تنفق ما ادخرته كالمعتوهين
ملخص كتابنا هو ان تتشقلب او تروح القسم حتى؛ قبل ان تضع شيء في فمك و اذا كنت لابد و ستضع شيء فليكن قلم رصاص او ثلج أو سواك او💄 احمر شفاه..اي شىء سوى 🍞الاكل
ذكرت الخمسين حيلة نفسية في تحديثات القراءة و تعتبر اول مرة الخص فيها كتاب بهذا الشكل..لاني اعتقد ان المشكلة العصرية يعاني منها الأغلبية خاصة الجنس اللطيف فوق سن 25 ..طبعا الكتاب نفسي في المقام الاول يحثنا على متع الحياة التي نتكاسل عنها
و لكن هناك تكرار..و حيل نفسية عبيطة و مثيرة للسخرية مثل اصطاد سمك و القيه بسرعة في البحر !! و اخرى غريبة علينا مثل تقنية القرفصاء مرددا لفظ اومممممم ..لكن هناك حيل لطيفة مثل:
لا تاكل قبل ان تنتهى الشمعة☆
القي طوب بغزارة في نهر او بحر🌊 او ترعة ¤
استبدل طعام الرحلة بجهاز ايباد تشاهد عليه فيلم مثير~
🎬لان بالنسبة للعقل الافلام مثل الحلوى
الحياكة و الزراعة🌿تثمر سريعاو تشغل كل الحواس♡
و تذكر مأزق "جورجيا" و ضع لائحة برغباتك الحقيقية بالحياة و التي تعوضها بالطعام و انطلق لتحققها قبل فوات الأوان
و لكن لنكن واقعيين قليلا و لنتذكر دائما مقولة برنارد شو "اوفى حب لدى الانسان هو حب الطعام 😉
حاول ان تعيش قليلا قبل موتك لان كله رايح
طوال قراءتي لكتابنا هذا يلح على مشاهد من فيلم"الاجازة الاخيرة The last Holiday
جورجيا تلك الموظفة الممتلئة الملتزمة المنطوية المتحفظة الخلوقة صاحبة كتاب الاحتمالات {الاحلام }الذي ظلت تلصق فيه ما تحلم بتنفيذه بدلا من انطلاقها لتحققه؛لتكتشف طبعا انه بقى لها 3اسابيع فقط لتعيشها لظهور ورم بالمخ
معظمنا ندفن توترنا و احزاننا في الطعام..مع شعور باطني انها المتعة المتوفرة المشروعة الرخيصة..ثم نغرق في شعور سخيف بالذنب لاننا نسمن و ندمر صحتنا و نخفض من كفاءة اجهزتنا الحيوية ..و ننسى ان هناك خمسين طريقة أخرى ندلل بها أنفسنا
و نظل مرارا نقنع انفسنا اننا استحققنا الايس كريم 🍦هذه المرة فقد عملنا بجهد لنهار شاق..و ما ان نلتهم اللتر عن اخره حتى تتبخر السعادة و نبقى في دائرة الذنب المفرغة 💫..و
نحرم انفسنا من متع كثيرة جدا في الحياة و نحن محبوسين في روتين من الارضاء الوقتي و الحرمان الكامل ..
فالاكل الانفعالى نحاول دائمآ ان نسد به فراغا عاطفيا كبيرا يشبه الثقب الاسود المستحيل ملؤه
فالبطاطس تصبح بديلة للحضن ..و الشيكولاتة بدلا من الكلمة الحلوة ..و كعكة القرفة بدل ساعات النوم المفتقدة
تماما مثل جورجيا بطلة" الاجازة الاخيرة" التي ظلت تعيش في ريجيم و رغم ذلك حبيسة لجسد ممتلىء فما ان عرفت انه "كله رايح" حتى انطلقت مسافرة ..لتاكل كالمجانين ..و تتزلج و تطير و تلعب و تحادث
الغرباء و تطالب بالافضل و تنفق ما ادخرته كالمعتوهين
ملخص كتابنا هو ان تتشقلب او تروح القسم حتى؛ قبل ان تضع شيء في فمك و اذا كنت لابد و ستضع شيء فليكن قلم رصاص او ثلج أو سواك او💄 احمر شفاه..اي شىء سوى 🍞الاكل
ذكرت الخمسين حيلة نفسية في تحديثات القراءة و تعتبر اول مرة الخص فيها كتاب بهذا الشكل..لاني اعتقد ان المشكلة العصرية يعاني منها الأغلبية خاصة الجنس اللطيف فوق سن 25 ..طبعا الكتاب نفسي في المقام الاول يحثنا على متع الحياة التي نتكاسل عنها
و لكن هناك تكرار..و حيل نفسية عبيطة و مثيرة للسخرية مثل اصطاد سمك و القيه بسرعة في البحر !! و اخرى غريبة علينا مثل تقنية القرفصاء مرددا لفظ اومممممم ..لكن هناك حيل لطيفة مثل:
لا تاكل قبل ان تنتهى الشمعة☆
القي طوب بغزارة في نهر او بحر🌊 او ترعة ¤
استبدل طعام الرحلة بجهاز ايباد تشاهد عليه فيلم مثير~
🎬لان بالنسبة للعقل الافلام مثل الحلوى
الحياكة و الزراعة🌿تثمر سريعاو تشغل كل الحواس♡
و تذكر مأزق "جورجيا" و ضع لائحة برغباتك الحقيقية بالحياة و التي تعوضها بالطعام و انطلق لتحققها قبل فوات الأوان
و لكن لنكن واقعيين قليلا و لنتذكر دائما مقولة برنارد شو "اوفى حب لدى الانسان هو حب الطعام 😉
February 18, 2010
The tips are pretty good, but I couldn't finish it because everytime I started reading it, I became hungry. Apparently, I really need the book....
September 14, 2018
كتاب جميل لكل من يلجأ إلى الطعام للتغلب على بعض مشاكله، وإن كان هناك تكرار لبعض النصائح، ونصائح أخرى يصعب تنفيذها، لكن ذلك لا يقلل من جودة العمل
July 7, 2010
Try watching a movie instead of eating a snack? Who the heck thinks that would work. I mean really, when I watch a movie, the first thing I think is... Hrmm, Popcorn or Ice Cream?
October 7, 2013
**Soothe yourself**
Although this book is called “50 Ways to Soothe Yourself Without Food,” it could alternatively be called “50 Ways to Soothe Yourself Without Doing-Things-That-You-Later-Regret.” OK, so maybe that alternative title is a little clunky, but the point is that the mindfulness tools, techniques, and skills offered here provide relief for more than just eating issues.
The premise of the book is to provide a plethora (50, but whose counting?) of *mindful* coping skills to use as an alternative to immediately turning to food. As the author explains:
“Essentially, if you eliminate eating as your main source of comfort, you have to find something to put in its place. In this book, there are over fifty tips and techniques for doing just that. The initial techniques and tips are based on the concept of mindfulness, which is a clinically sound way to calm and soothe both your body and your mind. You will also learn mindful coping skills that will help you to better regulate your emotions. To put it simply, *mindfulness* is the state of awareness. When you are truly aware of what you are feeling and approach your feelings with a nonjudgmental attitude, you can find healthy ways to deal with whatever kind of discomfort you might be trying to numb with food. Say good-bye to comfort foods and hello to using your mind and body to cope with emotional eating.” (p. 3)
I definitely recommend this book for any one who struggles with food issues...or with any issues that cause you to act in ways you later regret.
Appropriately enough, just reading this book is quite the soothing experience.
Although this book is called “50 Ways to Soothe Yourself Without Food,” it could alternatively be called “50 Ways to Soothe Yourself Without Doing-Things-That-You-Later-Regret.” OK, so maybe that alternative title is a little clunky, but the point is that the mindfulness tools, techniques, and skills offered here provide relief for more than just eating issues.
The premise of the book is to provide a plethora (50, but whose counting?) of *mindful* coping skills to use as an alternative to immediately turning to food. As the author explains:
“Essentially, if you eliminate eating as your main source of comfort, you have to find something to put in its place. In this book, there are over fifty tips and techniques for doing just that. The initial techniques and tips are based on the concept of mindfulness, which is a clinically sound way to calm and soothe both your body and your mind. You will also learn mindful coping skills that will help you to better regulate your emotions. To put it simply, *mindfulness* is the state of awareness. When you are truly aware of what you are feeling and approach your feelings with a nonjudgmental attitude, you can find healthy ways to deal with whatever kind of discomfort you might be trying to numb with food. Say good-bye to comfort foods and hello to using your mind and body to cope with emotional eating.” (p. 3)
I definitely recommend this book for any one who struggles with food issues...or with any issues that cause you to act in ways you later regret.
Appropriately enough, just reading this book is quite the soothing experience.
May 31, 2023
قراءة غير موفقة
-يجدر بي الإشارة أني ما بعد الصفحة الثلاثين قرأته قراءة سريعة و تجاوزت الكثير من الهراء-
الكتاب لم يكن موجها لي
و رغم أني كنت ألاحظ أنه لدي القليل من مشكلة الترويح على النفس بالطعام
لكن لا أعتبر نفسي معنيا بما ذكرته الكاتبة
أغراني الكتاب كون الكاتبة هي طبيبة نفسانية ولم أتوقع الكثير من الضحالة و الهراء
استفدت القليل القليل فقط و ان كان الكتاب كثير التكرار محملا بكم هائل من نصائح التنمية البشرية و من افعل و لا تفعل
الكتاب موجه لمن يلجأون دائما للطعام للترويح عن النفس ،أصحاب النمط الأمريكي في الغذاء ،الذين يعانون من السمنة و للنساء أيضا -بسبب تقلبات الهرمونات- و ربما بامكاننا اسقاط هذا المشكل على مشاكل أخرى من نوع الإدمان السلوكي كاللجوء للهاتف ووسائل التواصل الإجتماعي بما يدل على الإدمان
لكن دعونا نختصر كل تلك الحلول فيما يرجى نفعه حقا
المشي، الكتابة،الرياضة، أعمال البستنة و الأعمال اليدوية بشكل عام، الإستماع إلى شيء ما ،الانخراط في علاقات اجتماعية حقيقية
أدهشتني بعض الحلول مثل استعمال المسبحة التي نستعملها نحن في التسبيح في تخفيف التوتر و لاحظت أيضا بعض الوسائل التي تعطيك لمحة عن مدى مادية و فردانية المجتمعات الغربية، مثل غياب الأهداف العليا في الحياة لدرجة أنك تحتاج أن تخترع أهدافا و تكتبها أمامك حتى تعيش
و أيضا الاستغناء عن العلاقات مع البشر بتربية الحيوانات
آخر شيء رغم أن الكاتبة تحسب على النخبة إلا أنه واضح جدا تأثرها بفكرة العلاج بالطاقة
كون الكاتبة غربية فالأمر له ما يسوغه
لكن الانتشار الواسع لهذه المشكلة -أقصد العلاج بالطاقة و الأفكار القريبة منها- حتى في أوساط نخبوية في مجتمعاتنا مثل الأساتذة الجاميين و الأطباء أمر يدعو للقلق حقا و البحث عن حلول
-يجدر بي الإشارة أني ما بعد الصفحة الثلاثين قرأته قراءة سريعة و تجاوزت الكثير من الهراء-
الكتاب لم يكن موجها لي
و رغم أني كنت ألاحظ أنه لدي القليل من مشكلة الترويح على النفس بالطعام
لكن لا أعتبر نفسي معنيا بما ذكرته الكاتبة
أغراني الكتاب كون الكاتبة هي طبيبة نفسانية ولم أتوقع الكثير من الضحالة و الهراء
استفدت القليل القليل فقط و ان كان الكتاب كثير التكرار محملا بكم هائل من نصائح التنمية البشرية و من افعل و لا تفعل
الكتاب موجه لمن يلجأون دائما للطعام للترويح عن النفس ،أصحاب النمط الأمريكي في الغذاء ،الذين يعانون من السمنة و للنساء أيضا -بسبب تقلبات الهرمونات- و ربما بامكاننا اسقاط هذا المشكل على مشاكل أخرى من نوع الإدمان السلوكي كاللجوء للهاتف ووسائل التواصل الإجتماعي بما يدل على الإدمان
لكن دعونا نختصر كل تلك الحلول فيما يرجى نفعه حقا
المشي، الكتابة،الرياضة، أعمال البستنة و الأعمال اليدوية بشكل عام، الإستماع إلى شيء ما ،الانخراط في علاقات اجتماعية حقيقية
أدهشتني بعض الحلول مثل استعمال المسبحة التي نستعملها نحن في التسبيح في تخفيف التوتر و لاحظت أيضا بعض الوسائل التي تعطيك لمحة عن مدى مادية و فردانية المجتمعات الغربية، مثل غياب الأهداف العليا في الحياة لدرجة أنك تحتاج أن تخترع أهدافا و تكتبها أمامك حتى تعيش
و أيضا الاستغناء عن العلاقات مع البشر بتربية الحيوانات
آخر شيء رغم أن الكاتبة تحسب على النخبة إلا أنه واضح جدا تأثرها بفكرة العلاج بالطاقة
كون الكاتبة غربية فالأمر له ما يسوغه
لكن الانتشار الواسع لهذه المشكلة -أقصد العلاج بالطاقة و الأفكار القريبة منها- حتى في أوساط نخبوية في مجتمعاتنا مثل الأساتذة الجاميين و الأطباء أمر يدعو للقلق حقا و البحث عن حلول
April 2, 2015
This book's discussion of emotional eating stemming from a desire to distract or numb out difficult emotions made a great deal of sense. However, most of its suggestions failed to address these root issues. While the 50 suggestions ranged from substantive to superficial, far more fell toward the superficial end of the spectrum. Some were clearly no more than alternative distraction behaviors with their own drawbacks (e.g., shopping, browsing the web, watching TV, or any of the other techniques that provide a different way to numb out rather than resolving the underlying issues).
The writing itself was middling, the content was clearly meant for women, and many of the suggestions were a bit too "new-age hippie" for my taste.
I give 50 Ways to Soothe Yourself Without Food 2.5 out of 5. I recommend it for those who feel it's worthwhile to invest $10 into exploring a bunch of ideas for alternative distraction mechanisms and a brief, though worthwhile, discussion of the causes of emotional eating. Especially valuable for women with a new-agey attitude, as that seems to be the book's target audience.
-----
You can find a full summary and review of this book on my blog, here.
The writing itself was middling, the content was clearly meant for women, and many of the suggestions were a bit too "new-age hippie" for my taste.
I give 50 Ways to Soothe Yourself Without Food 2.5 out of 5. I recommend it for those who feel it's worthwhile to invest $10 into exploring a bunch of ideas for alternative distraction mechanisms and a brief, though worthwhile, discussion of the causes of emotional eating. Especially valuable for women with a new-agey attitude, as that seems to be the book's target audience.
-----
You can find a full summary and review of this book on my blog, here.
November 3, 2015
This book is really great. It tells me to do all the things I already love to avoid stress and boredom eating: Sleeping, yoga, taking baths, playing games. The best part is that the author is a psychologist and fitness coach, so she knows what the fuck she's talking about. She breaks things down so you can understand a little bit about how that complex brain of yours works.
January 1, 2023
Well, this book wasn’t for me, in that I am probably not the target audience. I had it recommended by a nutritionist, and I was really hoping there would be information for people with ADHD who get dopamine from eating, and that’s very much not the case. This doesn’t make it bad, it just makes it not the book for me.
Overall, for a basics kind of book, it’s good. It’s quick to read, clearly written and easy to understand. If you’ve never heard of mindfulness or have never been to therapy, it will likely be helpful in learning to manage some of your feelings.
I’m docking a star for the insistence early on in the book that you be mindful at all times. I doubt even the Dalai Lama has reached that level of spiritual enlightenment. I’m also deeply side-eyeing the heavy-handed pseudo-Freudian diagnosis of “oral fixation” towards the 2/3 mark of the book. If you’re still basing yourself on Freud in this day and age, you don’t deserve a fifth star.
The book also focuses exclusively on managing difficult or “negative” emotions, and ignores the fact that people emotionally eat for happy reasons, too. I suppose it’s to be expected in a book that is about self-soothing, but I would have liked even a few pages on dealing with positive emotions without food too.
In short, it’s a decent book with a few flaws.
Overall, for a basics kind of book, it’s good. It’s quick to read, clearly written and easy to understand. If you’ve never heard of mindfulness or have never been to therapy, it will likely be helpful in learning to manage some of your feelings.
I’m docking a star for the insistence early on in the book that you be mindful at all times. I doubt even the Dalai Lama has reached that level of spiritual enlightenment. I’m also deeply side-eyeing the heavy-handed pseudo-Freudian diagnosis of “oral fixation” towards the 2/3 mark of the book. If you’re still basing yourself on Freud in this day and age, you don’t deserve a fifth star.
The book also focuses exclusively on managing difficult or “negative” emotions, and ignores the fact that people emotionally eat for happy reasons, too. I suppose it’s to be expected in a book that is about self-soothing, but I would have liked even a few pages on dealing with positive emotions without food too.
In short, it’s a decent book with a few flaws.
May 14, 2010
Outstanding self help book. Even though it's geared towards emotional eaters, the tips in the book can be applied any time you're feeling stressed/overwhelmed/distracted/unfocused. Albers concentrates on mindfulness (which she defines "as being keenly aware of what you are feeling and thinking in the moment, in an open and accepting way. It is both an experience and an attitude"). You can use the techniques she discusses to embrace a more focused and mindful lifestyle. My struggle with food is admittedly not that bad compared to what some face, but I am definitely being more aware now when I want to wander into my kitchen. The first big question I ask myself: Am I actually hungry? I have been reading this book during my first few weeks back at Weight Watchers and have a better grip on mindful eating now than I ever have. (I didn't develop my new sense of control over these last three weeks; I've been building towards this for quite some time and this book has helped me put it into action). I know I will often pull this book of the shelf for a quick reminder or tip on a mindful meditation any time I need to unwind, whether I'm headed to the kitchen or not.
June 14, 2020
Spring cleaning 🧹 I have been processing through books in my office.
This one has what it promises: over 50 ways to soothe yourself (aka cope with difficult feelings) without food.
Some of them are the “same old” you’ve heard such as “do yoga” and some were new and original to me.
What I especially appreciate is how the author adds context—that is, when each strategy would be best employed or who it would work best for (plus tips for incorporating the action).
The author also offers a few CBT options which I find I personally use and pass on to clients. For example I love the Scarlet O’Hara approach which is “I can’t think about that now, I’ll think about that tomorrow”. “Shelving” is different from ignoring or avoiding (doing THAT gets us in trouble) by contrast, shelving is accepting we are overwhelmed and so the best is to set this aside another problem or worry briefly to stop the feeling of overwhelm that leads to needing coping with food. Shelving is about being strategic and still committed.
This one has what it promises: over 50 ways to soothe yourself (aka cope with difficult feelings) without food.
Some of them are the “same old” you’ve heard such as “do yoga” and some were new and original to me.
What I especially appreciate is how the author adds context—that is, when each strategy would be best employed or who it would work best for (plus tips for incorporating the action).
The author also offers a few CBT options which I find I personally use and pass on to clients. For example I love the Scarlet O’Hara approach which is “I can’t think about that now, I’ll think about that tomorrow”. “Shelving” is different from ignoring or avoiding (doing THAT gets us in trouble) by contrast, shelving is accepting we are overwhelmed and so the best is to set this aside another problem or worry briefly to stop the feeling of overwhelm that leads to needing coping with food. Shelving is about being strategic and still committed.
October 9, 2019
My guess is this would be a great guide if you were an emotional eater. While I do some emotional eating, it's not constant, nor would I consider myself to be in need of help with the issue. I'm not really sure what I thought this book would be, but it just didn't feel like what I was looking for.
All the advice is good, I think. And honestly, it could be applied to a lot of things that you consider a "problem" - such as drinking, gambling, other reckless behaviors - unless they are to the point that you need professional help. In which case, I really believe that's the best option.
All the advice is good, I think. And honestly, it could be applied to a lot of things that you consider a "problem" - such as drinking, gambling, other reckless behaviors - unless they are to the point that you need professional help. In which case, I really believe that's the best option.
February 11, 2024
Auteur doet zichzelf te kort met deze titel! Dit boek is nuttig voor selfcare in het algemeen, niet alleen rondom eten. Echt een aanrader als je op zoek bent naar originele manieren om voor jezelf te zorgen op een gezonde manier. Ook leuk: het boek is aandoenlijk gedateerd, dus er wordt verwezen naar Hyves en myspace ;)
May 3, 2023
This book is a sparkly gem.
May 25, 2022
I was recommended this book by my therapist when addressing my eating disorder.
First, I'd like to clarify that I very much enjoyed this book and found it to be useful! It gives plenty of various distractions for when you may want to reflexively eat - either due to an emotional trigger, or boredom. I think the ideas were varied enough that everyone could find at least 5-10+ useful suggestions for them to try and implement.
That said, the book can't change your triggers or heal your wounds, and it can't avoid the food for you. When I have a rough shift at the hospital, the last thing I want to do is go for a walk outside when I just want to sit and eat a pizza to feel comforted and full. If I'm feeling so depressed that getting out of bed feels impossible, I won't have the mental willpower to do yoga.
For this book to be fully useful to someone, they'd have to have a strong sense of willpower, awareness, and discipline. I have found that it's helped me cut down on my bingeing episodes, but I still have plenty of work to do on my own as well!
First, I'd like to clarify that I very much enjoyed this book and found it to be useful! It gives plenty of various distractions for when you may want to reflexively eat - either due to an emotional trigger, or boredom. I think the ideas were varied enough that everyone could find at least 5-10+ useful suggestions for them to try and implement.
That said, the book can't change your triggers or heal your wounds, and it can't avoid the food for you. When I have a rough shift at the hospital, the last thing I want to do is go for a walk outside when I just want to sit and eat a pizza to feel comforted and full. If I'm feeling so depressed that getting out of bed feels impossible, I won't have the mental willpower to do yoga.
For this book to be fully useful to someone, they'd have to have a strong sense of willpower, awareness, and discipline. I have found that it's helped me cut down on my bingeing episodes, but I still have plenty of work to do on my own as well!
February 23, 2024
I don't know why I thought that this would be some extraordinary book that would help me understand other ways to divert myself if I wanted to emotional eat.
Well , this book does give you a lot of breathing techniques and alternatives to go for if and when you do feel like stress -eating or emotional eating. But it's all the same things you have heard before , there is nothing new to it.
It's similar to what some people say about those feeling sad or depressed like 'oh , you are feeling sad , just go & exercise' or ' oh you are feeling depressed , just go watch a movie'.
The title gets you interested into the book and the book does hold your attention in the first couple of pages but after that it's just a deja vu feeling , like you have heard all those '50 ways' before, for various other situations.
This was a damp squib 👎
Well , this book does give you a lot of breathing techniques and alternatives to go for if and when you do feel like stress -eating or emotional eating. But it's all the same things you have heard before , there is nothing new to it.
It's similar to what some people say about those feeling sad or depressed like 'oh , you are feeling sad , just go & exercise' or ' oh you are feeling depressed , just go watch a movie'.
The title gets you interested into the book and the book does hold your attention in the first couple of pages but after that it's just a deja vu feeling , like you have heard all those '50 ways' before, for various other situations.
This was a damp squib 👎
July 18, 2017
This book had a lot of good idea, some were new to me some are ones I already knew. And some were just totally unrealistic to me, but maybe they work for others? (Find quiet and try to relax in a bathroom stall...never going to happen for me!) Though these are good ideas for those trying to not mood binge eat, most of these are good for any type of mental health issue. I did like it enough that I will read the next one, more ways!
September 10, 2014
This book introduced me to mindful eating, which I'm in desperate need of right now going through a break up and wanting to turn to food to make me feel better. There are some great tips in this book that I will be using but a good portion of the tips are not creative and wouldn't work for me (surfing cyberspace?).
April 27, 2025
It was ok. She was cheerful and super positive which was a little annoying. But the 50 techniques are basically variations of mindfulness, meditation, journalling, breathing excercises and visualisation. So, nothing groundbreaking.
The narration was good.
The narration was good.
July 28, 2017
The first time I read this book I just skimmed through it. This time, I took the time to read each technique. I found a lot of the suggestions to be very helpful for managing my emotional eating.
March 2, 2023
Didn’t finish listening to it. Couldn’t stand listening to all the examples. Might be better in paperback where you can easily skip the examples/ stories.
October 17, 2020
There's nothing in this book that was really new or earth-shaking and yet, it is a nice collection of ideas and strategies that would be useful if you're trying some habits around eating for reasons other than hunger.
The author starts by asking, why is eating soothing? The reasons are many- biochemistry, conditioning, celebration, comfort, distracting from negative feelings, boredom, habit. She then lists strategies under 5 broad heading as ideas to try. I am noting down a few that I have already tried and liked, or some new ones that I found to try.
1. mindful meditation- the "count on your senses mindfulness exercise" is one I have done in the past with my kids and is truly a great re-set (the version I use is: look around and count 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste), meditation, breathing exercises, some for me to try: catch and release method for stressful thoughts and food cravings, guided imagery.
2. change your thoughts: journaling and narrative therapy (I know this works!), practice the art of reframing, daydream, zone out with TV or a book or a coloring sheet, find your security blanket, positive affirmations, watch out for black and white thinking, have realistic expectations.
3. soothing sensations: Don’t look to food to unwind and relax. Try a blanket or cozy sweater, sipping hot or cold tea, sunlight, scents like lavender, yoga poses, understand the importance of sleep, cleaning and organizing (this one works for me, for sure!), reduce stimulation, massage your hands and feet.
4. distractions- focus on something other than food. breath mints, lots of water, knitting or other handicrafts, make a bucket list, start a large ongoing project, do some idle surfing, music, puzzles.
5. social relationships: buddies in real life, virtual groups (I like some reddit groups for this), blogging, reading blogs. helpful ways to vent: making a coherent story of our feeling, organizing our thoughts. “I’m calling because I need someone to…” be clear of what you are seeking- advice/ a listening ear/ a reality check. Pets. Try something new, like walking on unfamiliar streets or a new radio station. Volunteer.
The author starts by asking, why is eating soothing? The reasons are many- biochemistry, conditioning, celebration, comfort, distracting from negative feelings, boredom, habit. She then lists strategies under 5 broad heading as ideas to try. I am noting down a few that I have already tried and liked, or some new ones that I found to try.
1. mindful meditation- the "count on your senses mindfulness exercise" is one I have done in the past with my kids and is truly a great re-set (the version I use is: look around and count 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste), meditation, breathing exercises, some for me to try: catch and release method for stressful thoughts and food cravings, guided imagery.
2. change your thoughts: journaling and narrative therapy (I know this works!), practice the art of reframing, daydream, zone out with TV or a book or a coloring sheet, find your security blanket, positive affirmations, watch out for black and white thinking, have realistic expectations.
3. soothing sensations: Don’t look to food to unwind and relax. Try a blanket or cozy sweater, sipping hot or cold tea, sunlight, scents like lavender, yoga poses, understand the importance of sleep, cleaning and organizing (this one works for me, for sure!), reduce stimulation, massage your hands and feet.
4. distractions- focus on something other than food. breath mints, lots of water, knitting or other handicrafts, make a bucket list, start a large ongoing project, do some idle surfing, music, puzzles.
5. social relationships: buddies in real life, virtual groups (I like some reddit groups for this), blogging, reading blogs. helpful ways to vent: making a coherent story of our feeling, organizing our thoughts. “I’m calling because I need someone to…” be clear of what you are seeking- advice/ a listening ear/ a reality check. Pets. Try something new, like walking on unfamiliar streets or a new radio station. Volunteer.
October 2, 2019
Even though I am rather on the border of the intended target group, I have enjoyed the book. Many of the methods would even a layman be able to put together, but it is nice to have so many recommendations together. Besides, I really like the explanation that stress causes a imbalance and disharmony in out body in terms of hormones and tensions and out body wants to get the body into harmony again and therefore induces the longing for food.
Also, I really liked the part about relationships. It is important to be in touch with people who are nice with you and avoid meeting those who don´t have a good influence on you. Those are people who try to push you to do something against your will. And those who criticize you to much or keep telling you that you should behave better. Such people take energy out of you. Eventhough sometimes it is not possible to avoid certain family members of friends completely, you can always be in charge of the time you spend together. This is your kind of power and you should not be giving it away.
Other tips I liked:
write a diary, listen to music, have a bath, go to places with many people, go shopping or just walk through stores, spend time online- shops online, make plans/wishes for the future, smell something nice-oils, perfumes etc., write a friend on a social network, call someone, clean something...
Also, I really liked the part about relationships. It is important to be in touch with people who are nice with you and avoid meeting those who don´t have a good influence on you. Those are people who try to push you to do something against your will. And those who criticize you to much or keep telling you that you should behave better. Such people take energy out of you. Eventhough sometimes it is not possible to avoid certain family members of friends completely, you can always be in charge of the time you spend together. This is your kind of power and you should not be giving it away.
Other tips I liked:
write a diary, listen to music, have a bath, go to places with many people, go shopping or just walk through stores, spend time online- shops online, make plans/wishes for the future, smell something nice-oils, perfumes etc., write a friend on a social network, call someone, clean something...
March 13, 2023
The book is divided into five skill areas:
• mindfulness
• strategies to change your thinking
• calming the body / coping with stress
• ways to distract yourself
• finding support from others
I know what it is to use food as a tranquilizer. I look back with shame at eating 8? 9? 10? potato rolls in one sitting after my sister died. And realizing how ridiculous I was being while I was stuffing them into my mouth.
There are some good suggestions ("practice these techniques before you need them") and many that didn't have adhere.
My favorite: Popping bubble wrap can be very therapeutic.
Nothing earth-shattering or eye-popping, but good reminders. One idea affirmed what my mom taught me as a young girl: when you are feeling down, the best thing to do is help another person.
• mindfulness
• strategies to change your thinking
• calming the body / coping with stress
• ways to distract yourself
• finding support from others
I know what it is to use food as a tranquilizer. I look back with shame at eating 8? 9? 10? potato rolls in one sitting after my sister died. And realizing how ridiculous I was being while I was stuffing them into my mouth.
There are some good suggestions ("practice these techniques before you need them") and many that didn't have adhere.
My favorite: Popping bubble wrap can be very therapeutic.
Nothing earth-shattering or eye-popping, but good reminders. One idea affirmed what my mom taught me as a young girl: when you are feeling down, the best thing to do is help another person.
August 22, 2017
Okay book. I was looking for something to work on personal development and help keep my mind right in my current fitness journey, and well there is quite a bit of methods of soothing I have learned over the years and my time in therapy. A lot of these things can work but sometimes it's hard to get your mind to even let you attempt half of this stuff when you are depressed and eating. Last thing I wanted to do before was stop and paint a picture but it doesn't really address how to snap yourself out of a spiral. That or I missed it. it's all in the mind weather you fail or succeed but that doesn't mean we have the will to control the outcome. So overall this has a lot of things that probably could help but it's not a cure all
June 13, 2023
As the name suggests, this book offers a lot of suggestions for things to do when you want to eat but know you're not actually hungry. I don't actually like the sound of most of them, but some of them might help me.
The way the author talks about the internet, though, makes this book seem much older than it apparently is - or maybe I'm just younger than the target demographic. She describes what a blog is, recommends MySpace as a good way to connect with people, and mentions eBay (not Amazon) as a good place to do online shopping.
That said, if you are looking for suggestions for ways to distract yourself from eating when you're not hungry, this might be a good book. With so many suggestions, there's bound to be a few that resonate with you.
The way the author talks about the internet, though, makes this book seem much older than it apparently is - or maybe I'm just younger than the target demographic. She describes what a blog is, recommends MySpace as a good way to connect with people, and mentions eBay (not Amazon) as a good place to do online shopping.
That said, if you are looking for suggestions for ways to distract yourself from eating when you're not hungry, this might be a good book. With so many suggestions, there's bound to be a few that resonate with you.
August 16, 2017
I found this to be very informative... what wasn't exactly what I wanted... lots of great advice and information... i was looking for ways to pamper yourself and love yourself without food. lots of great techniques... but there was so much information it kind of stressed me out a little... I think I just wasnt ready for all the information in this book and wanted something different... i may give it another try and do recommend it for learning healing methods, root causes, and just a touch of how to pamper yourself.
October 7, 2019
3/5 stars. This book is pretty dated, especially when it says go on "www.ebay.com" and looking at "web blogs" ha. I'd say I found this 50% helpful. Some of the suggestions are awful. "Go to the gym and talk to the person on the treadmill next to you." .....NO, please don't talk to me. "Compliment the grocery bagger on how they bagged your groceries." .....I think I would find this super condescending unless it was said extremely tactfully. But some of the suggestions were pretty decent, and it had nice reminders.
April 28, 2020
Ik had heel vaak het gevoel dat ik weinig nieuws geleerd heb en dat je meer dan de helft van de tips eigenlijk zelf wel al weet. Ik had er meer van verwacht. Aan de andere kant zal ik wel proberen om de tips wat meer in praktijk te zetten, want ondanks het feit dat ik de theorie wel al kende is het vaak daarbij gebleven. Misschien dat dit boek toch mezelf getriggerd heeft om er eens effectief mee aan de slag te gaan.
February 20, 2018
I was expecting just a bullet-pointed list of things to do like knitting. this book was a little bit more with the explanation of how these things are helpful. Some of the suggestions are outdated and not everything is going to work for everyone but I did find some of the tips helpful especially the breathing exercises and meditation which I hope to try.
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