Quick fixes 20 quick, easy ways to stop feeling anxious AND stop cravings.

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2 Hello! Welcome to the workbook for the Anxiety and Overeating Workshop. If you haven t seen it already, make sure you watch the workshop. A lot of what s in this workbook is explained there as well as even more tips and tricks for getting out of anxiety and ending overeating. In this workbook, you ll find: Quick fixes 20 quick, easy ways to stop feeling anxious AND stop cravings. Life wheel a therapy assessment activity to let you see what needs to change. ABC thought change a method of changing the thoughts and habits that lead to anxiety. Journaling 30 anxiety and overeating journal prompts to guide you through a month of recovery. My fave apps 8 of my favorite apps to help with anxiety, eating, stress, and recovery. Need more help How to work deeper. This workshop + workbook combo is designed to help you get relief and feel better fast. Anxiety sucks and so does eating to cope with it. I really hope you find something here that helps easy your journey, even if it s just a little. I m here if you need me, Click here to watch the full workshop MA, CEPC, Cert. CPC. PLEASE NOTE: This workbook is intended as a guide. Please do not use it as substitute for professional or medical advice. There are no outcomes guaranteed as a result of downloading or purchasing this guide. All rights are reserved Samantha Russell 2018

3 quick fixes for anxiety, cravings, and stress - - The best way to deal with anxiety and overeating is to unravel it and deal with the underlying causes. However, all that deeper work takes time and energy you don t have if you ve been struggling with anxiety, eating, and your relationship with food. So, here are 20 quick ways to get relief from both your anxiety and your overeating so you can recharge and store up some energy to look towards doing some longer lasting change. The first 10 are explained in more detail when you click here. 1. Art journal 2. Go for a walk - in nature if you can. 3. Release the thoughts (don t grab) 4. Follow the fear 5. Progressive Muscle Relaxation 6. Do something nice for yourself 7. Foam rolling 8. Gratitude journaling 9. Try giving your emotions motion 10. Take a shower And here are 10 more: 11. Alternate nostril breathing (see how to do it here) 12. Eat slowly (find out why here) 13. Aromatherapy 14. Hugs 15. Put on some calming music and really listen to it 16. Dance, swim, run, or move 17. Speak your emotions out loud 18. Try a quick guided meditation. See some recommendations on page XXX 19. Talk to someone (or yourself) about what you're feeling 20. Journaling see page XXX for more on this Don t let this list overwhelm you into inaction. Simple pick one that sounds good and give it a try. The more you do it, the more efective it ll be.

4 - - - Wheel of life - - The eight sections in the Wheel of Life represent diferent aspects of your life. Seeing the center of the wheel as 1 and the outer edges as 10, rank your level of satisfaction with each life area by coloring or drawing in the sections. The new perimeter represents the wheel of your life. If this were a real wheel, how bumpy would the ride be? You can now see some of the gaps in your life. These ofen cause anxiety and overeating. How could you start to fill in some of these spaces?

5 - - - The ABC Method for Anxiety- - A- Activating Event. Something that triggers the whole sequence. It could be something inside our minds or bodies, or it could be in our environment. B- Belief. These are the thoughts we have regarding the activating event. C- Consequences. This is what happens as a result of A and B. Here s an example: A-Activating Event. The guy you went on a date with last week hasn t called you, even though he said he would. B-Belief. He ll never call because he doesn t like you and you re not good at dating. In fact, you ll probably be single forever. C-Consequences. You get scared of going on dates because of the pain of rejection. You stop looking for a partner. However, two people experiencing the same activating event can interpret that situation in two diferent ways: A-Activating Event. Your boss assigns a major project for your team to complete in one month. B-Belief. Person #1: My team is never able to get things done on time. We ll fail this time too, and I ll look really bad to my boss. Person #2: That is a dificult assignment that will be hard and will require a lot of preparation. (rational) C-Consequences. Person #1: Begins to procrastinate and freak out. Person #2: Starts making an outline with the team.

6 Try out the ABC's yourself Complete the following: A-Activating Event: You promised yourself you won t overeat today and that you ll have healthy meals that fill you up. You manage a good breakfast, an ok lunch, and then it all falls apart and you end up ordering pizza for dinner and eating more than you re comfortable with. B-Beliefs. What are you thinking or saying to yourself? C-Consequences. What usually happens when you think this way?

7 Challenging IRRATIONAL BELIEFS It is hard to stop ourselves from thinking irrational thoughts. We can't simply decide some morning to be rational and it will happen, it takes planning and practice. One method is to dispute the belief and try to come up with an alternative belief. Disputing the Belief. Begin by asking a question about the belief that focuses on the facts. Questions like: Is this what really happens? What the worst thing that could happen? What am I really afraid of in this situation? Could anything good come from this? If my this happened to my best friend, what would I say to them? Part of the process is to plan in advance what you will do when the activating event is present. In doing that you can develop a set of positive or rational self-statements, such as: This is not the end of the world. Take a deep breath and I can decide what to do next.

8 Ok, your turn: Close your eyes take a deep breath. Think about what happened the last time someone you respect disappointed you. Take one of the negative experiences or reactions you had and answer the following: A-Activating Event: B-Beliefs or Irrational Self-Statements: C-Consequences, what happened:

9 Now try to think how you might have done it diferently. D-Dispute. Ask a question that challenges your belief. Then try to answer that question. Positive Self-Statements. What are some things you could say to yourself (or do) the next time you feel this happening? These new statements are going to feel awkward, or even fake, to start of with. But, over time it will become easier and easier until the new thoughts are your automatic normal. If you re having trouble filling this workbook section out, or you need some more help on how to get it work for you, check out the last page to find out more.

10 Day Journal Challenge - - My now 1. What are my biggest triggers? Why do they trigger me? 2. What s great about my life? About myself? 3. What s my biggest fear about things staying exactly as they are for me right now? What does that mean for my future? 4. What advice would future-me probably want now-me to know? 5. What words do I wish someone would say to me right now? How can I give that to myself? My beliefs 6. If I didn t struggle with anxiety and overeating, how would my life be diferent? 7. What do I believe about failure? 8. What are my three biggest fears? Why? 9. What three things bring me the most joy? Why? 10. What does anxiety and overeating mean to me? My anxiety 11. If my anxiety had a message for me, what might it be? 12. How do I feel when I m anxious? How does my body feel? And what do I do with these feelings? 13. When is my anxiety at its worst? Why might that be? 14. When is my anxiety at its best? Why? 15. What foods do I turn to when I m anxious? How do I wish they made me feel?

11 My eating 16. What does my perfect relationship with food look and feel like? 17. Why do I really think I overeat? 18. What s my connection between food and safety, relaxation, and pleasure? 19. How do I feel (mind, body, and spirit) while I m overeating? How about aferward? 20. When does my eating feel the best? How about the worst? My pleasure 21. I feel most at peace and connected when l because 22. What does pleasure mean for me? How do I experience it in my body? 23. What areas of my life could use a little (or a lot) more pleasure? How could I start to get some? 24. What were my family s attitudes towards pleasure? How is that afecting me now? Is this what I want? 25. How do I connect food and pleasure? How do I feel about this? My future 26. If I could keep one thing bout myself exactly the same, what would I never want to change? 27. How do I want to work on healing my anxiety and overeating now? What actions do I need to take to get started? 28. Given that anxiety is part of being alive, how would I like to feel about it, cope with it, and embrace it as I move forward? 29. Looking back over the past 28 days of writing, what patterns or understandings can I now see about myself, my anxiety, and my overeating? 30. Looking at my answer to the previous question, what and how would I like to move forward from this point?

12 - - - Anxiety and Overeating Apps - - Here are some of my favorite apps for recovery, stress relief, and liking how you eat. They all are either free or ofer extensive content in the free version. All work on ios and Android. I use some of these apps with clients, have used them all myself, and love the way having help in your pocket can make things feel so much more achievable. Here are my fave apps for: Anxiety Pacifica guided help for anxiety, depression, and stress. This app helps you monitor your mood, gives ideas for how you can work with it, and is super easy to use. Rootd is specifically aimed at anxiety and panic attacks. It gives you techniques, thoughts, and a mood journal for getting out of anxiety and into the driver s seat. Overeating Rise Up An award winning app focused on helping you eat in a healthy, nourishing way. Meal Logger a visual (non-calorie-counting) way to track your meals and see patterns. Meditation Stop, Breathe & Think I recommend this app to anyone who ll listen. The guided meditations are top quality, and you can use the recommend feature to tell the app how you re feeling and it ll suggest some meditations just for you. Calm ofers a variety of meditations and tools for learning to meditate and de-stress. Pleasure and Fun Lumosity brain training games. I use it for stress relief, too. YOU a fun app focused on micro-actions that lead you towards a happier you.

13 Need more help? It doesn t mean there is anything wrong with you. But, you may need diferent strategies or a personalized approach. I work 1-1 with women to help them escape from food and eating hell, so if you d like to talk about the possibilities of working together, I d be delighted to hear from you. Obviously, when we work together, we re able to go much deeper than a workshop or workbook. So, if what we talked about today resonates with you and you are ready to go deeper, here s how: Book your free 40-minute End your Overeating assessment session. We ll talk why you re overeating, and you ll discover: - what your cravings mean, so you can kick them to the curb - how you can live without constantly worrying about food, so you can feel free - how to fill yourself up without cookies, cake, or pizza, so you can eat to support your dream life By the end of our free session together you ll feel safe in the knowledge that you can have a calm and easy relationship with food, and know if working together is right for you. Simply click the button below, answer a couple of questions, and I ll get back to you within 24 hours to schedule our assessment. Click here to find out more Hope to hear from you soon,

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