Day 14 - The 3rd king fu's

So still not feeling very well, but last night was interesting, I awakened and went to get a drink and reached for and ate 2 cherry tomatoes that was my reflext, normally it would be chips or m & m's

well done me!!

Today read the next seven Kung Fu. As you read, imagine putting each one into practice when a food craving or emotional eating attack strikes. Notice if any of them speak to you and circle it.

Powerful Kung Fu #11: Pick a "9" or "10"

1. Notice that a craving is on the scene and get yourself the heck out of the kitchen!

2. Pick a "9" or "10" from your Pleasure Scale list. Take a break from whatever was causing your hand to reach for food and do something you love instead.

Powerful Kung Fu #12: I Do that, Too

1. Notice that a craving is on the scene and get yourself the heck out of the kitchen!

2. If you're angry or feel hurt because someone did something you didn't like, remember a time that you did or said the same sort of thing and forgive that person. It's hard to stay angry at someone when we find the same failing in ourselves. To keep yourself from stuffing the feeling with food and heal instead, see your own failing, and forgive yourself and the other person.

Powerful Kung Fu #13: Dis-identify with the Stressful Thought

1. Notice that a craving is on the scene and get yourself the heck out of the kitchen!

2. Ask yourself, "What stressful thought am I believing right now?" or "What story am I in?" Wait for the answer.

3. When the answer comes, ask yourself, "What is noticing this belief?" This is a powerful question because it helps you dis-identify with the thought.

4. Say to yourself, "Oh, thank goodness, it's just a stressful belief--it's not me. It couldn't be me because I'm over here, noticing it."
   
   

Powerful Kung Fu #14: Inquire

1. Notice that a craving is on the scene and get yourself the heck out of the kitchen!

2. Notice that you're upset and address the upset directly using inquiry. Do this by asking yourself, "What story am I telling myself that's causing me to feel this way right now? What am I believing?"

3. When you discover the belief, take it to inquiry by asking the following questions:

• Can I know beyond a shadow of a doubt that this belief is true? Even if you believe that it's true, go on to the next question.

• What is the opposite of this belief? Could that be as true or truer? Come up with evidence to support the opposite belief. If the opposite of the belief is also true, perhaps the original negative belief isn't true after all! This discovery helps you to stop believing the stressful thought.

Powerful Kung Fu #15: Think Something Positive Instead

1. Notice that a craving is on the scene and get yourself the heck out of the kitchen!

2. Replace the negative thought that's generating the feeling with a positive one. For example, replace "Nothing's going right today." with "Everything's going right today." Then come up with evidence to support the positive thought. This kung fu can be a bit of a slippery slope because it does keep you in the realm of thought, and when you're in thought, it's easy to go back to spinning a negative story and feeding the feeling again.

So I have continued to feel very poorly so am actually managing to resist food very well, with no appetite, i usually just end up eating a ton of food for that feeling to "feel better' but working through the skinny thinking book this has helped me to realise that my healing will not happen from eating fast food or anything to give me that "comfort feeling"

So my comfort feeling is from a movie or from the duvet that i snuggle up with....