The current and desired situation . You have to take into account the emotion you experience to better understand what is happening to you, because the interpretation of your reality starts from an emotional state that conditions you in the way you act . When you start with a change in your eating habits, you start keeping an “ emotional eating diary ” where you write down not only what you eat but how, where and when you eat it, so that you are aware of when you eat out of hunger and when out of appetite. .
Keeping a journal for several weeks will allow you to explore your eating habits , as well as the automatic emotions and behaviors you carry around food. The key is to be aware of the unconscious associations you have made with food, for example: food-reward, food-pleasure or food-safety, because it is these associations that have driven you to eat in a certain way. You eat to not feel lonely, when you don't feel safe, when you celebrate good news or to alleviate disappointment. Setting positive intentions is also important. Positive intentions can involve different issues,
such as the need to protect yourself, the desire for recognition, trying to hold on to the good things of the past... When you become aware of your pattern, you can begin to change your behaviors and the beliefs that support them. 3. Options: how are you going to do it? The purpose of this stage is not to find the right solution, but to create a list of as many options as possible to achieve the goal. In this point of view , it is best to let the imagination run wild to let creativity flow. This is where internal spoilers often come in (you don't have time, you don't have enough money...) and limit beliefs about your