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The Diet Survivor’s Handbook: 60 Lessons in Eating Acceptance and Self-Care

NEW LESSON: FALL 2012

Once you develop a consistent, normal relationship with food, remember to use the skills you've developed if mouth hunger returns.

You may find that you go along for a period of days, weeks, or months, eating in an attuned manner. Then, all of a sudden, you encounter some mouth hunger experiences. Do not despair! Instead, take the following steps.

First, check in with yourself and make sure that all of the guidelines of the approach are in place. Once you end the preoccupation with food and attuned eating becomes natural for you, it's easy to forget some of the basic principles. If you find that any of the mechanics have slipped for you, make an effort to correct them and see if this solves the problem. One diet survivor found that her eating felt out of control at work. She thought this occurred because of stress at her job. However, when she reviewed the guidelines of the approach, she realized she had stopped carrying a food bag. Resuming this practice resulted in her ability to more consistently eat out of physical hunger and significantly reduced her mouth hunger.

The skills of attuned eating need to be maintained, even as explore you any emotional aspects of overeating. Even if you suspect there's an emotional trigger, always double check to make sure that the guidelines of attuned eating are in place. Stay mindful of these mechanics and make adjustments when needed.

Activity: Mouth Hunger: Revisited

When you notice mouth hunger returning, review the following skills and put a check to denote that this step is in place:

___Are you following internal cues of hunger and fullness?

___Is your home well-stocked with a variety of foods?

___Are you taking time to make a match?

___Have you stopped judging food as "good" or "bad?"

___Are you carrying a food bag?

The capacity to be puzzled is… the premise of all creation, be it in art or in science.
– -Eric Fromm