Sweetsused to cause me a lot of distress.
Thats because while I loved them, I would often eat my favorites to the point of getting sick.
My overarching trigger was candy.
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And my biggest trigger of all: red licorice.
I couldnt stop at a few Red Vines, Id eat the whole box.
The problem was, every time I overate these foods, I felt sick.
Then I began noticing the same issue with my clients.
They would go on a diet and eliminate their trigger foods.
What were we getting wrong?
For example, if your trigger is bread and you wanted to reach habituation, you wouldnt eliminate bread.
Youd include more of it in your meals.
Keep in mind that if you need more support and guidance during this process, an R.D.
1. ensure you are eating adequately and consistently throughout the day.
Reintroduce your trigger one food at a time.
Some people find it helpful to keep larger quantities around because it reduces feelings of scarcity.
If it feels overwhelming and or unsafe to buy large quantities of your trigger food, start small.
If you have been restricting this food for a long time, this is expected.
Pick a time and place to eat it, and make it recurring.
Step three is deciding when and where you will enjoy your trigger food.
For me, it was afterdinnerin my apartment.
When starting, I wanted to enjoy these foods by myself in my own space.
It may also be helpful to eat your trigger food after a meal.
Again, understand that at this point of reintroduction, overeating is still likely and common.
Stay present when eating the food.
venture to stay fully present with the eating experience.
Notice the taste, texture, smell, and flavor of the food you are eating.
Are you enjoying it?
Does that joy peak, plateau, and/or decrease?
Leave room for reflection.
While you eat and after youre done, notice what, if any, feelings come up for you.
Did you automatically havenegative self-talk?
Did you feel shame or judge yourself for eating this food?
venture to approach the experience from a place of curiosity rather than judgment.
Judging yourself just keeps you in the vicious cycle, says Dr. Ross.
The number one thing I advise is not to judge yourself.
Im doing what I can to make peace with my trigger foods.
Once you run out of the package of food, check in with yourself.
How was that experience for you?
Did it bring up any memories (positive, negative, or neutral) surrounding this food?
Were you able to eat mindfully using all of your senses?
Did you even like the food?
What was your anxiety like before, during, and after?
Work on healing from trauma if it’s crucial that you.
And if you have trauma, especially any that is severe, expect it to take time to heal.
That may be the only [coping] skill you have right now, she says.
If you are struggling with trigger foods, I highly recommend giving this process a try.
But once you get there, its priceless.