“Treating yourself with food as a reward or as compensation is not being kind to yourself. It’s using food as an addiction.” -Laura Houssain
So, I’m pretty sure we all know what cravings are but did you know that they only last about 10-15 seconds? So it’s really only a moment that we have to deal with them. The problem is at first, after surgery, they can occur often. So we may feel like we are dealing with cravings for hours. The good thing though is that over time they decrease in number.
Today’s Journal Prompt is all about Cravings
So it is important to learn to cope with cravings in a healthy way to be successful at this long term. There are a lot of different ways to deal with cravings and you kind of have to find what works best for you. I still struggle with this all the time and I am trying to figure out my best strategy.
What is helping me a lot is having a cravings log. I write down when I am having the craving, what I am doing, how I feel, and how long it lasted. I am also keeping track of what I’m doing to overcome it. Just to look for patterns and figure out what works best.
In your journal keep track of your cravings for a few days or a week. I have created a log below you can print out and use or just write them down in your journal.
If you are writing this out in your journal make columns for:
- Date & Time
- What You are Doing
- Coping Skill
Now just keep track for the next few days. Once you have logged several cravings go back and look for some patterns. Questions to ask yourself:
- Are there certain times of day I have cravings?
- Is there a certain activity I am always doing when I have cravings?
- Are there specific feelings I am having during cravings?
- What coping skill seems to have the best outcomes?
Over time you might start to see a pattern. For example, I tend to have cravings when I am sitting and watching TV. I get bored and start to think about food.
Coping Skills to Try:
Don’t know any coping skills? Here are some that I have found useful. You can try these or come up with your own!
- Meditation/10 Deep Breaths
- Hobby (crochet, crafts, woodwork)
- Clean the house for 15 minutes
- Positive Self-talk
- Take a walk
- Drink water
- Call a friend
- Play with a pet
- Do something fun with your kids
- Repeat an affirmation
There are lots more, and I’ll share some more when we do our journal activity on coping skills!