Feeling Down

1. Go for a walk. If you have a dog, take him/her with you. Try to really take in everything beautiful outside and shift your focus from food to the pretty flowers you see, the nice houses you see, or the nature that surrounds you.

2. Arts and Crafts. Sew, paint, draw, and create your own masterpiece. You can capture how you are feeling in your drawings. Why not go to your local crafts store and buy something that you’ve never done before?

3. Play an Instrument. Play the piano, violin, trumpet, or any other instrument that you like. Create a new song or just play by reading the notes of your favorite song.

4. Take a nice, relaxing bath. Create a mood for taking a bath: dim the lights, put on relaxing music, light some candles, close your eyes, and feel calmness take over your whole body.

5. Listen to Music. Put on some Mozart or Beethoven to transport you into a relaxed state of mind. If you do not like classical, put on whatever makes you feel good. Singing out loud also helps to put you in a good mood.

6. Write in a Journal. Write down exactly what you are feeling in your journal. Write about whatever happened that day to make you feel like you want to turn to food. You will feel better once you have your feelings off of your chest. In days to come, you will be able to look back on the times that you didn’t give into a binge.

7. Say Affirmations. Say an affirmation out loud and with feeling behind it. Write this affirmation down and post it everywhere you can so that you are always reminded of how you want to be. Put a copy of it on the refrigerator or on the pantry door so you think twice about bingeing. Always try to talk yourself out of the binge.

8. Go for a Drive. Pick up your license and keys and go for a drive. As long as you feel safe, leave all cash and credit cards at home. Try to drive in an area where there is not a lot of temptation for food if you do bring money with you. This will at least make it more difficult to binge.

9. Call a friend or family member. Pick up the phone and call someone that you know you can talk to about how you are feeling. Someone that will encourage you to talk to them until you feel better. It’s better to call someone instead of opening up the pantry door to get food.

10. Read a good book. Pick up any kind of uplifting book that you can find. Reading stories about motivating people that went through challenges will provide hope to you. There are many inspirational stories out there.