Control the Urge

Understanding:

Your urge to eat junk food seems triggered by stress and justified by thoughts like 'I deserve this comfort' or 'I need something to feel better.' This creates a cycle where stress leads to eating for emotional relief, but may not address the underlying stress.

Cognitive Strategies:

• •Challenge the 'I deserve this' thought by asking: 'What do I really deserve? Perhaps stress relief that doesn't work against my health goals?'
• •Examine the evidence: 'Does eating junk food actually reduce my stress, or does it often lead to guilt and more stress?'
• •Reframe 'I need this' to 'I want this, but I don't need it to cope with stress'

Behavioral Strategies:

• •Use the '10-minute delay' technique - tell yourself you can have it in 10 minutes, then reassess
• •Keep healthier stress-relief alternatives ready: herbal tea, a short walk, deep breathing
• •Change your environment when the urge hits - leave the kitchen or go to a different room

Motivational Insight:

Remember that the urge will pass whether you act on it or not. By choosing not to act on it, you're building your ability to handle stress in ways that align with your goals.