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How can I snack mindfully instead of out of habit? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: How can I snack mindfully instead of out of habit?
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  SPEAKER_00: There are many terms used to describe eating without full awareness such as emotional eating, subconscious eating, or comfort eating.
• 0:13
  SPEAKER_00: When we eat and we are not physically hungry, it is usually stemming from a need to soothe and manage emotions, such as boredom, stress, fear, loneliness, sadness or anxiety.
• 0:26
  SPEAKER_00: There are some great questions designed to help you become more mindful of what you eat and why you're eating it.
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  SPEAKER_00: So here are some of those questions.
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  SPEAKER_00: So just check in with yourself if you've got any concerns that you're snacking too much emotionally.
• 0:42
  SPEAKER_00: So number one, are you sitting down to eat?
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  SPEAKER_00: Number two, are you multitasking while you eat?
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  SPEAKER_00: Number three, are you sit eating in front of a screen?
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  SPEAKER_00: Number four, are you eating with intention?
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  SPEAKER_00: Number five, are you physically hungry so that you can hear your tummy rumbling or you're actually feeling irritated through hunger?
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  SPEAKER_00: six.
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  SPEAKER_00: How hungry are you on a scale of one to ten?
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  SPEAKER_00: Seven.
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  SPEAKER_00: What emotions are you feeling before you choose to eat and during eating?
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  SPEAKER_00: eight.
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  SPEAKER_00: Are you pausing between bites?
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  SPEAKER_00: Nine.
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  SPEAKER_00: Are you pausing to take deep breaths?
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  SPEAKER_00: ten.
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  SPEAKER_00: Are you chewing your food thoroughly?
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  SPEAKER_00: eleven.
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  SPEAKER_00: Are you eating slowly?
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  SPEAKER_00: twelve.
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  SPEAKER_00: Are you using all of your senses to experience this food?
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  SPEAKER_00: And the last one?
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  SPEAKER_00: Are you pausing at times to gauge how full you are?
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  SPEAKER_00: I would also encourage you to use eating as a form of mindfulness, so engaging all the senses as mentioned above.
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  SPEAKER_00: Really take note of the flavours.
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  SPEAKER_00: Are they sweet, spicy, sour or savory?
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  SPEAKER_00: Are the textures crunchy, creamy, moist, tender, crumbly or anything else?
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  SPEAKER_00: When you bring your full awareness to eating, it can help reduce subconscious eating and help you to make healthier choices for snacks too.
• 2:27
  SPEAKER_00: If you have any worries about the effects of unhealthy snacking and how it's affecting your mood, weight, or general health, then please speak to your GP who may be able to advise you further and point you in the right direction.
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  SPEAKER_00: There are some great resources online too, so check out the NHS website around snacking and cravings.
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  SPEAKER_00: So I hope this has been helpful.
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  SPEAKER_00: Enjoy your food mindfully and slowly, and you might find that your need naturally reduces to turn to food.
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  SPEAKER_00: So I hope it's been helpful.
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  SPEAKER_00: Thank you for listening.