Crave No More: 20 Instant Distraction Exercises to Try
- Maria Monem
- Oct 8, 2023
- 3 min read
Breaking the cycle of emotional eating requires more than sheer willpower; it needs a tactical approach. Emotional eating often acts as a crutch during moments of stress, sadness, or anxiety, providing transient comfort that soon spirals into guilt and dependence. If you find yourself frequently reaching for snacks as a way to cope with your emotions, engaging in distraction exercises might be the game-changer you need.
These activities offer an alternative focus, diverting your attention from the immediate desire to eat and providing your mind with the necessary space to let the urge pass without acting upon it.
In the following sections, we will explore various distraction exercises—ranging from mindfulness meditation to engaging in learning or community service—that can serve as tools to manage emotional eating effectively. Whether it’s taking a walk, indulging in self-care, or diving into a captivating book, these activities are not just distractions but steps towards building a healthier relationship with food and emotions.
Each strategy might not resonate with everyone, so it’s crucial to identify and personalize your list of distraction exercises that align with your preferences and lifestyle.
Emotional & Mental Strategies:
Mindfulness Meditation: Practice meditation to stay present and acknowledge your emotions without judgment. (There are many Apps for this)
Breathing Exercises: Engage in deep breathing or yoga to reduce anxiety and stress.
Journaling: Write down your thoughts and feelings. It helps in understanding and processing your emotions.
Physical Activities:
Go for a Walk: Taking a walk can help clear your mind and reduce the urge to binge eat.
Exercise: Engage in physical activity that you enjoy. It helps in releasing endorphins, improving your mood.
Yoga or Stretching: Participate in yoga or stretching exercises to relieve stress.
Creative & Artistic Engagements:
Art or Craft: Engage in drawing, painting, or crafting. Artistic activities are therapeutic and absorbing.
Music: Listen to or play music. It’s a powerful mood regulator.
Engaging with Others:
Call a Friend or Family: Reach out to someone you trust and share your feelings.
Join a Support Group: Participate in a community or support group where you can share your experiences and learn from others.
Cognitive Techniques:
Cognitive Behavioral Therapy (CBT) Techniques: Engage in self-help CBT exercises
Positive Affirmations: Repeat positive affirmations to boost self-esteem and self-worth.
Engage in Entertaining Activities:
Watch a Movie or Series: Distract yourself with entertainment that captivates your attention.
Read a Book: Get lost in a novel or learn something new from a non-fiction book.
Practice Self-Care:
Take a Bath: A warm bath can be relaxing and soothing.
Self-care Routine: Engage in your skincare or grooming routine.
Engage in Learning:
Online Courses: Enroll in a course or webinar to keep your mind occupied and learn new skills.
Volunteer or Help Others:
Community Service: Engage in volunteering activities. Helping others can provide a sense of purpose and community.
Adopt a Pet or Engage with Animals:
Spend quality time with your pet.
Engage in Gardening or Nature Activities:
Gardening: If you have a garden, engage in planting or tending to it.
How to write your own distraction list:
Pick out some exercises that you know you will enjoy and that are easy to get started with and make a list that you have easy access to. Here is an example:
Examples:
Take a walk
Call Alex, Judy or Jamie
Write e-mails
Surf the web
Watch funny YouTube videos
Play game on phone
Clean out desk drawer or closet shelf
Do a crossword puzzle
Give myself a manicure or facial
Drink hot tea and watch the birds outside.
Listen to my favourite music.
Read the newspaper headlines until I find an article that interests me.
Play a word game on the iPad.
Turn on loud music and dance.
Remember: It’s crucial to acknowledge that everyone has different coping mechanisms. What works for one person may not work for another. Try out some of these and see which ones work best for you.
Read about Emotional eating here:
Read about more about cravings here:
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