(We thought so.)
Triggering event:Skipped previous meal
Thoughts:I’m RAVENOUS.
Since I didn’t eat breakfast, I can pig out at lunch.
Grab apiece of fruitas asnackor a handful of nuts to take the edge off.
Wait 15 or 20 minutes, then eat your next meal as usual.
I might as well occupy myself here by the snack table.
Or ask the host to introduce you to a few folks.
Triggering event:A birthday at the office.
Can you say red velvet cupcakes?
Thoughts:I’ve worked hard all day.
Emotions/body sensations:Excited, happy
Actions:Scarfing down a cupcake (or two!)
though you’ve just had lunch.
Split a cupcake with a colleague.
Triggering event:Everyone else around the table is having seconds.
When you refuse, your mother asks, “Whatyou don’t like it?!”
Thoughts:I can’t believe this is happening again!
I guess it’s better to give in than cause a scene.
Triggering event:Ongoing problem at work
Thoughts:I feel out of control.
Or join a good friend later for dinner and one drink.
Triggering event:You had a bad date.
A very bad date.
Thoughts:I’ll never find anyone to love!
Emotions/body sensations:Sad, lonely
Actions:Can you say chocolate?
Triggering event:Your boss drops a last-minute project on your already overloaded plate.
Thoughts:I’m totally overwhelmed.
I’ll never get all this done.
Bring some work home so it’s possible for you to leave at a reasonable hour.
Don’t you feel better?
