#8: Urges and Feeling Feelings Part II of II (With the Urge Map)

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present Part II of two parts about Urges and Feeling Feelings---really good stuff!

This episode takes off where we left off last week with understanding that Urges are feelings to do something that we hadn’t planned to do or not do something that we had planned to do. When it comes to food urges, this means that we are URGED to eat food off of our plan; an amount off of our plan; or a time off of our plan.

Urges feel urgent. We want to buffer against them—we don’t want to feel them. So we give in. Or we white knuckle and try to use willpower. (WLL #60 and #61.)
WLL #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/
WLL#61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/

Then I introduce The Urge Map! This map shows us three distinct responses to Urges:
1) Give in
2) Use willpower (this time only—who knows if it will work next time?)
3) Sit…just sit with the urge
After a while of doing the third response---sitting with urges—we will have fewer and fewer urges. We will be able see them coming. We will be prepared for them. And we will feel whatever feelings may come with them!
This information changed my life. And I hope it does for you too!

Oh, and join next week---when I give 10 Ways to Sit With Urges Instead of Resisting Them! Think-Feel-Eat #9!
Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) and
(2) Think-Feel-Eat broadcast at donnareish.com Sign up for my free webinar: intermittentfastingwebinar.com

Watch episode here: https://youtu.be/nWv4tDW4Xgg

See full article here: https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/

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See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

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DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.