Mindfulness, meditation and breathing
Know your core emotional triggers
(Sit in it)
Continually revisit the triggers, more will arise over time. They cause tremendous distress, often linked to a place, event or person and can be the launch point for "I have to get relief"
Identify your deceptive brain messages and the uncomfortable sensations; call them what they really are. Say out loud ‘I want to eat, drink or view something inappropriate for no reason’.
Change your perception of the importance of the deceptive brain messages; say why these thoughts, urges and impulses keep bothering you: they are false brain messages (It’s not ME, just my brain causing this compulsion, or urge, or thought).
Direct your attention toward an activity or mental process that is wholesome and productive - even while the false and deceptive urges, thoughts, impulses and sensations are still present and bothering you.
Don't run away from the pain. Sit in it and recognize that it is just an uncomfortable feeling (easy to say, har do to. Consider Dr Schartz's approach here)
Remember 'what you feel isn't necessarily what is real'
I don't need to get caught up in the emotion. I am not going to take on the shame blanket or the hurtful comments that I am a bad person
Breathe, pray, phone a friend, take.a walk... anything healthy to move out of the distressing emotion(s).