How to Believe in Yourself

There was a long time when the lack of belief in myself was a major factor in my life.

I didn’t pursue an ideal career, or start my own business, because I didn’t think I could. I didn’t stick to habits because I didn’t really believe I had the discipline. I was shy with girls, I had a hard time making new friends, I didn’t assert myself in the workplace. I didn’t push past my comfort zone.

All because I didn’t really believe I could.

While I’m not free of self-doubt these days, I can honestly say I believe in myself like never before. That doesn’t mean I think I’ll never fail or quit: I will. Probably often.

And that’s OK.

The trick is that I learned it’s completely fine to try and fail, to put yourself out there and not be perfect, to say hello to someone and have them not instantly love you, to create something and have people judge you.

Failure, not being perfect, mistakes, not having people agree with me, not being completely accepted: these are not negative things. They’re positive.

How is failure positive? It’s the only way we truly learn. For example: you can read a book on math, but until you try it and fail, you’ll never see where your lack of understanding is. The best way to learn something is to study it a bit, then try it, take practice tests, make mistakes, then learn some more.

How are mistakes positive? They’re little pieces of feedback necessary to grow and learn.

How is being rejected positive? It means I’m growing beyond the absolutely socially acceptable realm. The best people in history were not socially acceptable: truth-tellers like Socrates, Jesus, Gandhi, Proudhon and Bakunin, Martin Luther King Jr., animal rights philosopher Peter Singer, unschooling pioneer John Holt, women’s rights activists, abolitionists, and many more.

These things we’re afraid of — they’re actually desirable. We need to learn to see them that way, and embrace them, letting go of the fear.

When we can get better at this — which takes a lot of practice — we can start to remove the things that hold us back.

So practice:

• Push past your discomfort, growing your discomfort method.
• Put yourself out there, and be OK with not knowing if people will accept you.
• Stick to a habit, not listening to the negative self-talk that normally holds you back.
• Stick to it some more, and learn to trust yourself.
• Go into situations not knowing, and learn to be OK with that.
• Learn through repeated attempts that it’s OK to fail, that you can be OK in failure.
• Learn through repeated experiments that you are stronger than you think, that you are more capable and more tolerant of discomfort than you think.

And in this practice, you will find yourself. And realize that you were great all along.

This article was originally published on www.zenhabits.net

31 Perfect Things

As we see more and more holiday gift guides, articles espousing the perfectness of glitzy products, I’d like to offer an alternative perspective.

We don’t need to buy things to make our lives beautiful or joyous. We don’t need more glamorous items in our lives to find happiness and contentment. We can find these wonderful qualities in what’s already in front of us.

Most moments, I forget this. In my best moments, I remember, and my heart expands with love for life and everyone around me.

In my mind, these things are perfect, and are proof that we don’t need to buy anything to be happy, cool, excited, contented:

1. A quiet morning.
2. A walk outdoors.
3. Reading one of those books sitting on your shelves.
4. A cup of tea, drunk slowly.
5. Family.
6. A hug.
7. Meditation.
8. An avocado.
9. Berries, savored.
10. A good workout.
11. Time to practice sketching.
12. A song that gets you dancing.
13. Creating something.
14. This current moment.
15. A connection with someone else.
16. The light of the dying day.
17. Fallen leaves.
18. Warmth.
19. Love.
20. Learning something new.
21. Someone wanting your attention.
22. A friend.
23. Coconut.
24. Reflecting on life, in a journal.
25. People laughing around you.
26. Imagining future possibilities.
27. A bite of mango, lingered over.
28. Writing a love note to someone you miss.
29. Solitude.
30. Knowing that you love yourself.
31. You.

This article was originally published on www.zenhabits.net

Failure A misunderstood word

“You are a failure!”

How often have you heard this? In my life, I have heard it many times – from friends, parents & sometimes from within. The most dangerous is when we hear it from our inner voice. You are compared to a benchmark and then measured against it. Parents & teachers do it more often than anyone else.

When I was a kid, I read a quote in The READERS DIGEST which is instilled in my mind forever. I don’t remember writer but it went like this - “No No No No No…, the more number of No’s you hear, the closer you are to a Yes!”.It is so simple but so deeply powerful! It changed my life forever.

Why is failure so misunderstood.

People take failure as a point where they feel no good for themselves and their loved ones. This is where your own voice can come to your rescue. If you believe that failure is a point to stop then you have lost your path but if you think that you have learnt something worthwhile from this failure then it serves as a catalyst for your growth.

Remember it never ends until you stop!

The famous scientist of our time – Stephen Hawkins was diagnosed with ALS (Amyotrophic lateral sclerosis) when he was doing his PhD from Cambridge University. (Remember the Ice Bucket Challenge)? He was only given 2 years to live at the time. He is now 71. In the initial years he was scared that he will not be able to complete his PhD. But he struggled and fought his life battle and published something astonishing – A Brief History of time.

He failed many times and to add up his pain, his body was against it but he fought and he gave the world something to ponder for the rest of time. He uses his cheek muscle to interact with the world. Think about the perseverance and determination with which he has survived. Has he failed?

If you don’t know his story, watch the 2014 movie based on the true events of his life.

“The Theory of Everything” https://www.youtube.com/watch?v=EsrhiHij_Zg

There are numerous examples of such failure stories that rose above it and achieved some impossible feats. People with strong mind and patience achieve super human results.

Did you know?

Gone With the Wind was rejected by 38 publishers. Legend has it that Walt Disney was turned down 302 times before finally getting financing for his dream of creating Walt Disney World. It’s also been said that KFC founder Colonel Sanders was rejected 1009 times before finding a taker for his chicken recipe. Imagine what the world would be like if they had given up after 1 or 2 or 3 failures?

Failure sounds cruel but it can be a life-changing event. If the Failure is accepted with grace & humanity and reworked using the correct path and pattern, nothing is impossible!

Failure can be devastating but it can be inspirational and it is the way we perceive it. As a kid we failed to understand our parents, mathematics, Science; as a youngster we failed to get good marks, get good girl friends / boyfriends, etc.; as a man we failed to understand our duty to our nation, parents, spouse, brothers/sisters, etc. So we can see that we keep on failing in life in different forms, at different levels, at different scenarios. But we always overcame it, for some we had to fight hard and for some we just sailed through.

Today, as I write this, I am able to recollect all my major failures in life and I am trying to do a retrospective analysis. Now I think if I would have done that in a different way then perhaps the result would have been different. I am only trying to help myself and in process others to understand the importance of FAILURE and get the desired result!

As the saying goes “Failure is stepping stone to success”, so be a champ and achieve the impossible!

“FAILURE is getting you an INCH closer to success and your next step might be your success”

This article was originally published on www.maltibhojwani.com

Weight Loss Tips: Why your workout isn't working

1. You Sit All Day

Sure, you hit the gym five days a week, but it may still not be enough to offset the benefits of exercise if you’re chained to your desk all day, then lounge in a recliner watching TV at night.

Numerous studies say too much sitting can be bad for our health and our waistlines — even if you put in a solid 60 minute session at the gym.

Remedy: You’ve heard it before. Increase your incidental activity, which is the movement you get during daily activities that can be done in little bite-size chunks throughout the day. At work, choose to stand whenever possible; take frequent breaks (ideally every 30-minutes), walk over to your co-worker’s office instead of using the phone or e-mail, or walk up and down a couple of flights of stairs to go the bathroom. At home: go for a walk after dinner or do squats while you wait for the kettle to boil. In other words, think of movement as an opportunity, not a time-wasting inconvenience.

2. Post-Workout Splurge

You may have sweated off hundreds of calories during a Zumbo class, so it’s totally okay to allow yourself that extra few slices of pizza, right? Many people are under the delusion they can eat more if they are active or reward themselves with too many “cheat days”. If this sounds like you, you may be suffering post-workout compensation: eating more calories than you actually burn during your workout.

Remedy: Get the timing right. Since your muscles are carbohydrate sponges following a workout, aim to eat within 30 minutes of finishing. If you wait too long the intense hunger could trigger overeating or mean that you end up making the wrong food choices. Fluids matter, too. There are way too many calories in energy or sports drinks, especially when consumed if you’ve exercised less than 90-minutes. Water is the best thirst quencher and can also help quell hunger pangs later on.

3. You Skimp on Sleep

Many of us know that regular exercise helps us sleep better, but it’s also a two-way street: regular sleep helps us exercise better. Sleep deprivation tends to suppress our growth hormones, making it harder to repair and build lean muscle. Studies also show that sleep deprivation can alter glucose metabolism (main source of fuel for exercise), which can impact energy levels, making it harder to bring out your greatest effort to your workouts.

Remedy: Establish a consistent sleeping schedule. Remove all distractions that keep you from sleeping, like tablets, smart phones, or TV, and avoid vigorous exercise too close to bedtime as it stimulates the body and makes it more difficult to get to sleep.

4. You're Only Doing Cardio

Yes, cardio is important for weight management, heart health and muscular endurance, but that doesn’t mean it’s all you do to stay in tiptop shape. A 30-minute jog on a treadmill won’t really alter your body composition (fat vs. muscle), but incorporating strength training will. Adding resistance will help build lean muscle which will significantly help you burn more calories, increase your metabolism and burn fat faster.

Remedy: There is not one single activity that can give you everything you need. Create a weekly program that rotates through different modalities of fitness (cardio, strength training, flexibility, core) in order to keep your mind, and body engaged and challenged. For best results, aim for at least two strength training sessions a week. Even if that means lifting your own body weight. Think push ups, planks, bench dips, squats. Better still, try a circuit-training class, which is like getting a strength and cardio workout at the same time!

5. Same Old, Same Old

Many of us are creatures of habit: we eat the same food for breakfast, order familiar things off a restaurant menu, or shop at the same stores. A routine can be comforting, but when it comes to the same exercise week after week, your body will have no choice but to adapt. Pretty soon, the challenge is gone and that workout is no longer as effective.

Remedy: Our bodies only change when they are forced to adapt, so it’s time you shake things up a little. If you are using weight machines for a particular routine, try free weights instead. Only cycling for cardio? Try cross training by doing a number machines, like treadmill, stair master and rower.

Even better, try an activity you’ve never done before, like long bush walks or indoor rock climbing. The key is to challenge and shock the body with a different stimulus. To deal with this shock, the body then will need much more energy than what it’s been currently burning. A perfect solution to bust out of a weight loss plateau. Consider trying a new workout at least every 3 to 4 weeks.

This article was originally published on www.news.com.au

The Frogs

A farmer came into town and asked the owner of a restaurant if he could sell him a million frog legs.

The restaurant owner was shocked and asked the man where he could get so many frog legs! The farmer replied, “There is a pond near my house that is full of frogs – millions of them. They all croak all night long and they are about to make me crazy!”

So the restaurant owner and the farmer made an agreement that the farmer would deliver frogs to the restaurant, five hundred at a time for the next several weeks.

The first week, the farmer returned to the restaurant looking rather sheepish, with two scrawny little frogs. The restaurant owner said, “Well… where are all the frogs?”

The farmer said, “I was mistaken. There were only these two frogs in the pond. But they sure were making a lot of noise!”

Next time you hear somebody criticizing or making fun of you, remember, it’s probably just a couple of noisy frogs.

Problems always seem bigger in the dark. Have you ever laid in your bed at night worrying about things which seem almost overwhelming like a million frogs croaking? Chances are pretty good that when the morning comes, and you take a closer look, you’ll wonder what all the fuss was about

You’re Not a Turtle, You’re a Dog!

One time a turtle and a dog decided to compete in a running and swimming competition. After taking private lessons and training long hours, the day had come to finally square-off. They began with the running race—and hands-down the dog won easily. But the turtle did finish the race—it may have taken longer time but it still achieved its goal: to compete with a big heart and finish the race.

A month later the swim-across-the-lake competition took place. And guess who won? That’s right, the turtle. But the dog had achieved its goal: complete the race.

All people are unique and have distinct possibilities (and I hate to say) limits. But it does not mean that a turtle or a dog cannot compete in a marathon. Everybody can achieve their goals! If you are a bird, don’t compare yourself to a snake! Pace yourself based on your own abilities and preferences….Believe me, one day you too will complete a marathon-like contest and be incredibly satisfied—just like our two friends, the dog and the turtle.

 Everybody is exceptional. This is what makes life so wonderful and challenging. So remember, never compare yourself to anyone—only compare to yourself. And never give up on your dreams. Don’t even think about it! If you’re a turtle, you’re not a dog….if you’re a dog, you’re not a turtle.

You are You!

The one and only.

This article was originally published on www.lifeasaninvestment.com

Happiness is Uncovering What You Already Have

When I set out to convert my unhappiness with my life into happiness, about 7 years ago, I had some ideas about how to do it.

I was going to get out of debt and lose weight and get a better job and declutter my house and get into shape and become productive and write a book.

And I actually did all those things and much more. It was great. They changed my life, and I’m very happy now.

Those things, however, didn’t get me happiness.

What I learned is that I already had all I needed for happiness, but it was buried beneath my insecurities, my discontent with my life, my loathing of my body and myself. I already had it, but it was all covered up.

Happiness is the uncovering of what you already have.

You have all you need for happiness, right now. You don’t need to change anything about yourself, or your life. You just need to see what’s already there.

Let me show you what I found out about myself, and how I became happy.

Changing My Life

When I set out to become happy, I wanted to change my life. I had an ideal life that I wanted to create, and I thought if I created that life, I would be happy.

It’s all a fantasy. We all do it: we fantasize all the time about the ideal partner, the ideal kids, the ideal job, home, car, computer, clothes, travel, furniture, TV, and of course, body. If we have these ideal things, this perfect fantasy, we’ll be happy, right?

Well, no. Because first, the fantasy can’t ever come true. We can believe we’re making it come true, but the reality will never match up with the fantasy.

For example, I learned this because while I decluttered and created a minimalist home, it didn’t automatically give me a feeling of contentedness. I needed to learn that separately.

Decluttering, however, did teach me a lot: I learned about why I was holding on to things (fear), and learned that the fears were unfounded. I learned that I could do well even without all that false security, and that I was already strong enough to live life without a lot of unnecessary things.

I still recommend simplifying your life, not because of the fantasy life you think you’ll create, but because you learn about yourself.

When I lost weight, I was still unhappy with my body. It still wasn’t perfect. And let’s be honest: it will never be perfect, in the sense of matching the fantasy of the cover models you see on men’s magazines. I’ll never match up to that fantasy.

But losing weight taught me that I could enjoy eating healthier and exercising. I learned that these weren’t as scary as I thought, and that food is not needed as a crutch for stress, fears, loneliness, boredom and the like.

This was true in every area of my fantasy: I learned that striving for the fantasy didn’t ever work, that I could never get there, that even if I got close, I wouldn’t be happy. But I learned along the way that I didn’t need my old baggage, and that everything I needed for happiness was already in my possession.

What You Need for Happiness

So what does make you happy? What do you need for happiness?

You can strive for happiness in external things all you like: house, job, car, a loving partner, food, drugs, shopping. But these don’t make you happy, at least not for long, and when they don’t give you continual happiness then you have to keep striving for more, and your happiness is always subject to the whim of these external things and people.

You can also find happiness within. You can learn that you have some amazing things inside you, that they are beautiful if you learn to accept them for what they are — and not try to meet up with any fantasy. You can learn that life is always amazing, as it is, without the fantasies. And because the happiness is within, you aren’t subject to losing it because people aren’t in the right mood, or because of external events changing your source of happiness.

This means stripping away the fantasies, one by one. It means looking within, and learning to be OK with what you find.

It’s not an overnight process, but the amazingness is already within you. It’s all around you (and actually within and without are not different things). No fantasies needed.

This article was originally published on www.zenhabits.net

Top 7 Tips for How to Be Happy

Finding Happiness went in search for the answer to the question “why are happy people happy?”

Here are our top tips for how to find true and lasting happiness in daily life:

1.) Let go of Negativity.

• Learn to forgive and forget.
• See every challenge as an opportunity for further growth.
• Express gratitude for what you have.
• Be more optimistic about the future and your ability to accomplish life goals.
• Open yourself up to success and embrace failures or mistakes that happen along the way.
• Know that none of us are perfect, we are all here to entertain and be entertained.
• Don’t worry about the little things. Take plenty of “worry vacations” where you train your mind not to worry for a certain lengths of time.
• If you want to be more positive, surround yourself with positive energy and people. Nurture the positive relationships that you have, seeking out more of those relationships that help uplift you.
• Accept and love yourself for the unique gifts and talents that you bring to life. Spend less time trying to please others and spend more time trying to please your higher self.
• See the humor in life and in our experiences. Take life less seriously and learn to laugh at yourself.

2.) Serve and be kind to others.

• Treat everyone with kindness. Not only does it help others to feel better, but you will notice that you too feel good after having a positive interaction with others.
• Speak well of others. When you speak negatively of others you will attract more negativity to yourself, but when you speak positively of others, you will attract more positivity.
• Truly listen to others. Be present and mindful to what others are really saying when they speak. Support them without bringing yourself into it.
• Be careful with your words. Speak gentler, kinder, and wiser.
• Respect others and their free will.
• Put your trust in others and be trusted in return. Enjoy the sense of community and friendship that comes from this openness and faith in one another.
• Work as part of a whole. See others as partners in your efforts. Unite your efforts with them to create a synergy more powerful than anything you could do alone.
• Practice generosity and giving without expecting anything in return. Get involved with service opportunities and offer what you can to a greater cause.
• Smile more– to family, to co-workers, to neighbors, to strangers– and watch it not only change how you feel but also how they feel too.

3.) Live in the present.

• Don’t replay negative events or worry about the future.

• Accept and celebrate impermanence. Be grateful for your life, for each moment of every day. Observe the constant and natural flow of change that surrounds us, and your small yet important part in the natural, divine flow of life.
• Observe yourself in the moment. Work on your reactions to outer circumstances and learn how to approach life harmoniously.

4.) Choose a healthy lifestyle.

• Keep a daily routine. Wake up at the same time every morning, preferably early. Setting yourself to a natural biorhythm will make it easier to wake up and feel energized.
• Get enough sleep. Proper sleep is linked to positive personality characteristics like optimism, improved self-esteem, and even problem solving.
• Expose yourself to cold temperatures (especially first thing in the morning with perhaps a cold shower). It increases your circulation, helps minimize inflammation in the body, enhances weight loss, and energizes and invigorates you to start your day.
• Turn off the TV. For every hour of TV you watch, you reduce 22 minutes of your life expectancy.
• Eat properly. What you eat has a direct effect on your mood and energy levels. Eat plenty of organic, locally grown fruits and vegetables, nuts, whole grains, and dairy products that are both vitamin and mineral infused. Don’t overeat and try to practice healthy self-control.
• Exercise daily to the point of sweating. It not only helps to purify the body, but also releases endorphin's which help to prevent stress, relieve depression, and positively improve your mood.
• Laugh more. Laughter is the best medicine. Like exercise, it releases endorphin's that battle the negative effects of stress and promote a sense of well-being and joy.
• Practice deep breathing and yoga. The body and mind are connected. Emotions affect the physical systems in the body, and the state of the body also affects the mind. By relaxing and releasing tension through the breath or yoga practice you feel more calm and centered throughout the day.

5.) Take care of your spirit.

• Strive to always learn new things. Constantly expand your awareness and discover new ways of expressing your divine gifts.
• Get creative. This will not only challenge you to learn new things, but will also help to keep your mind in a positive place. Practice living in the present moment and being a channel for the divine flow of creativity.
• Practice meditation. Research has proven that even as little as 10 minutes of meditation a day can lead to physical changes in the brain that improve concentration and focus, calm the nervous system, and help you to become more kind and compassionate, and even more humorous. Then bring the joy and peace you receive from meditation into your daily life and activity.
• Be honest. Telling the truth keeps you free inside, builds trust in relationships, and improves your will power and the ability to attract success.
• Surrender to the Universe Divine and allow it to take care of the littlest things in life to the greatest and most important.

6. ) Be inwardly free.

• Live minimally and simply. Often extravagant living brings more stress not more satisfaction.
• De-clutter your home to de-clutter your mind. Clutter is an often unrecognized source of stress that promotes feelings of anxiety, frustration, distraction, and guilt. Feel good in your own home. Make it your sanctuary by keeping it clean, organized, and uplifting.
• Go without certain things you think you need. Travel to new places where not everything is as easily accessible or readily available, and learn to appreciate what you have by expanding your world.
• Take some time away from life’s complicated outer involvements to get to know your family, your neighbors, and your loved ones better; and to get to know yourself.

7.)  Reconnect with Nature.

• Take some time every week to recharge your body battery. On the weekend, escape to nature or a place where you can feel peace in time for a fresh start to the work week.

• Get outside whenever possible to breathe in the fresh air and feel the sunshine. Both of which studies have shown to have a positive effect on our health and our mood.
• Take some time to be silent. Be silent and calm every night for at least 10 minutes (longer if possible) and again in the morning before rising. This will produce an unbreakable habit of inner happiness to help you meet challenges in life.
• Observe the natural beauty that surrounds you and feel a sense of connection. Appreciate the details and miracles that can be found in nature.

Taking the Next Steps to Finding Happiness:

Ask yourself what makes you happy, and find ways to restructure your life so that you are able to do more of those things.

Then ask why you struggle to do the things that you know will make you happy. Why are you not yet happy? Why haven’t you taken the next steps to find your happiness? Why are you here? And what do you need to do to feel a sense of accomplishment in this life?

Visualize yourself happy, doing the things that will bring you inner and outer success in life and write down the things you need to do to create a Happiness Bucket List. Start with the little things you know you can do each day that will bring you joy. Then move on to accomplish greater and greater things on your happiness bucket list. http://findinghappinessmovie.com/happiness-tips/

This article was originally published on www.findinghappinessmovie.com

How to Overcome Loneliness When You Live Alone

Living alone, whether by choice or by unexpected circumstances, is both a blessing and a curse.

There are so many advantages—mainly, the utter and complete freedom you have to do as you please. Do you want to spend the evening shamelessly dancing around your kitchen with the music turned up high (within reason of course)? Go for it! Is the afternoon sunshine streaming through the windows calling your name? Take a nap. No one is going to bug you. Feel like enjoying your favorite guilty pleasure on Netflix? You do you.

The freedom can be grand.

But living alone also comes with its own set of challenges, not the least of which is loneliness. The feeling of being lonely can throw even the most balanced of us into a tailspin of sadness and insecurity and cause us to feel isolated from the rest of the world, even when we aren’t.

So how can we overcome loneliness and reclaim our spunky selves? Here’s some advice.

1. When your mind tells you “you’re alone,” recognize it’s only a feeling, not your reality. We all have infinitely more people on our side than we realize. Family and friends are never as far away as they seem and I can assure you, none of them are as busy as they let on. Invite someone who lives in your area over for some conversation or call your mom on the phone. It can be extremely uplifting to talk to someone who loves you.

2. When your mind tells you “you’re not worth the attention,” claim that thought and throw it into the trash. Living alone doesn’t mean you aren’t loved or liked. It’s just a form of independence that requires a little more proactivity and forces you to step outside your comfort zone to find people to be with.

3. When all you want to do is stay home and watch Netflix, examine the inclination for what it is. Are you choosing to veg on the couch with the TV because you need a quiet night in to rejuvenate and relax? Or are you avoiding the effort it takes to be with people or attend an activity? If hunkering down in your apartment has become a habit, you may want to break it.

4. When you feel like your community is lacking, grow it. With 7 billion people on this planet, there is no lack of friends to be found. Ask a friend to recommend some new restaurants or parks, test a local community you think you might enjoy, try a new hobby! Whatever the activity, trying something new with brand new people can be a great way to expand your friend group. Keep an eye out for other individuals living alone who are in the same boat as you.

5. When you find yourself wallowing at home, force yourself to show up places instead. Never stop showing up where you’re wanted and needed. Don’t pull away from environments that bring you joy and connection. If you’re having trouble getting out of the house, find an accountability partner who will encourage you to keep moving forward!

6. In the end, when it’s just you, have fun with yourself! You’re the coolest person on earth. You are fun, you are exciting and you’re making a mark on this world! Be wacky, dance in your skivvies, enjoy the freedom!

Who knows, you may never have the chance again!

This article was originally published on www.wordsupcommunication.com

Tips for Binge Eating Disorder

What is binge eating disorder? 

Binge eating disorder can be described as compulsive overeating. Those who binge eating feel as if they can’t stop eating, even though they aren’t hungry or are full. They consume a great deal of food in a small amount of time. People with binge eating disorder often feel shame and distress after an eating episode.

Treatment

Treatment for binge eating disorder can include many different medical professionals, such as therapists, psychiatrists, nutritionists and obesity specialists. Effective treatment works on behavioral strategies, health issues and addresses the emotional triggers that lead to binge eating episodes. During treatment, there are a number of self-help strategies you can use to help.

Try to Relax

Use relaxation strategies to manage stress. Stress is one of the common emotional triggers for overeating. Relaxation techniques include meditation and deep breathing. Incorporating these in your daily life can help to reduce stress levels.

Physical Activity

Add some physical activity to your daily routine. Moving your body reduces stress and improves overall health. Talk to your doctor about what types of activities would be best for you.

Avoid Dieting

You might think that dieting is the key to losing weight but eating healthy foods, in moderation, is much better. Dieting can lead to feeling hungry and then you might be tempted to overeat. Instead, make sure to eat three healthy meals each day and have a variety of healthy snacks around for in between meals.

Shop with Health in Mind

When food shopping, avoid buying junk food and desserts. If it is in your house, you might be tempted to eat it, if it isn’t around, you can grab a healthy snack instead.

Pay attention to your body

Recognize the differences between emotional and physical hunger. Pay attention to what your body is telling you. If your mind says you want to eat but you know you have recently eaten or your stomach doesn’t feel hungry, you are probably emotionally eating. Instead of stopping to eat as soon as you decide to eat, give yourself time to allow your cravings to pass.

Make a list of activities you enjoy

You might sometimes eat out of boredom. Keep a list of activities and hobbies you can participate in instead of eating. If your list is short, consider taking up a hobby that would give you satisfaction.

Keep a Food Journal

Write down everything you eat. Keeping a food journal can help you see what you eat and how much you eat. Write down how you are feeling physically and emotionally. This can help you narrow down “food triggers” and work on specific ways to combat these triggers.

Reach out to others

Having a network of people who support you is helpful. Your therapist can be one of those people but you can also talk to supportive family and friends. If you are finding it difficult to create a network, look for an in-person or online support group where you can openly talk about what you are going through.

Seek Treatment

It is important to use self-help strategies and make lifestyle changes when fighting binge eating disorder but it is also important to work with health professionals.

This article was originally published on HealthCentral.com