“Sit with your feelings” approach
Practicing sitting with your feelings involves cultivating mindfulness and developing awareness of your emotions. We often say :’ Sit with your feelings, don’t eat them if you want to end emotional and binge eating”.Here are some strategies to help you practice this approach:
1. Recognise and label your emotions: Start by becoming aware of your emotions as they arise. Name them and acknowledge their presence. For example, if you’re feeling sad, anxious, or angry, consciously recognise and label those emotions.
2. Create a safe space: Find a quiet and comfortable space where you can sit or lie down without distractions. This allows you to focus on your emotions without external influences.
3. Pay attention to physical sensations: Take a few moments to scan your body and notice any physical sensations associated with your emotions. This could include tension, tightness, warmth, or butterflies in your stomach. Allow yourself to observe these sensations without judgment.
4. Focus on your breath: Direct your attention to your breath, noticing the inhalation and exhalation. Using deep, slow breaths, anchor yourself in the present moment. This can help you stay connected to your emotions without being overwhelmed by them.
5. Observe your thoughts and emotions: Allow your thoughts and emotions to come and go without trying to change or suppress them. Just like clouds passing through the sky, let your thoughts and emotions arise and dissipate, observing them with curiosity and non-judgment.
6. Practice self-compassion: Be kind and compassionate toward yourself as you navigate your emotions. Treat yourself with understanding and acceptance, recognising that IT’S okay to feel a range of emotions.