Chocolate problem, self soothing

[picklemewalnuts]

I've lost a lot of weight on a sensible diet.
But...

When the going gets tough I can't control my craving for carbs- preferably bread and butter, chocolate, crisps.

Do you have any suggestions for substitute dopamine/serotonin hits, or whatever it is I get from chocolate?

It's really serious. I can't afford to put weight back on.
I have a chronic health condition so please don't suggest running!

I do lots of healthy mindful things.

What else can I do to break that cycle/association?

Thank you all. I'm probably going to have a couple of days 'off' healthy eating, then restart on Monday.
I think the attention and energy needed to remember all the time what not to do IYSWIM just isn't available to me right now, hence the exhaustion. I'll rest, reset and start again. And then look into the various resources you've suggested.

And, later today I'm going to write down your ideas for alternatives 'in the moment', two columns food/behavioural, so I can refer to it and choose one of them when the urge hits.
It's difficult isn't it, because the urge hits at moments when you are all out of tether to manage the urge!

You're very kind to offer suggestions, and say that you share the problem. Recognition is really powerful, isn't it? Thank you.

best wishes xx

pickle For me being tired and hungry definitely add to the cravings. So lots of protein and green veg, pulses and ‘proper’ meals help, rather than denying myself food. And I often notice I want to binge when really what I need is sleep.

You are not alone x

I'm into all the soo stuff but journaling has helped. I use it for stress/panicky/overwhelmed moments and I'm a different person. It's like a stop and think moment of reflection

Keep a notebook and a pen by your chocolate and every time you go for it note down how you are feeling. Bored, hungry stressed etc.

Then you can either go some centering exercises depending on how you're feeling. There are loads. Smell something soothing, look outside into the distance, breathing, opening a window and breathing the fresh air.

Then go back to your notebook , write down how you feel. Then see how you feel about the chocolate.

You might feel a bit mad doing it but it's literally a stop and think moment, and works for all sorts of things.

You will soon learn your triggers, and feel more in tune with yourself and your body.

Worth a try I reckon.

I don't like chocolate so can't relate to that. But when I get incredibly anxious and feel jittery as I want a drink or a coke. I get up and walk for a bit or run on the spot. Also a mini exercise bike under the desk. For 15mins or so. Riding the craving and then distracting myself. sometimes it work well. But emotional eating is tough and therapy can help with that.

I found the Brain Over Binge podcast (there's a book too) incredibly helpful.