ShrinkYourself 3-month Plan

This 3-month plan is a guideline to help you in your journey to overcome your emotional eating habit and regain control over your struggle with food and your weight. ShrinkYourself is a tool to help you in life, not a program that you must use on a fixed schedule. So explore and use the application as often as you can, as long as there are stresses, bad moods and food moods to deal with.

You Will Learn:

  • How to stop a food craving
  • How to build genuine self-confidence
  • How the bad moods that drive your cravings aren't nearly as bad as they seem
  • How your powerlessness to food is a myth that you keep perpetuating

WEEK 1

Understanding Your Cravings

Using Zap My Craving, you'll pause long enough to put your feelings into words and uncover what's really bothering you and what you can do about it. You'll learn how to think clearly during a craving—no matter how strong—and see the big difference between emotional hunger and physical hunger. The ability to zap a craving will be naturally reinforced with each use, until it becomes a habit.

WEEK 2

Understanding How Your Bad Mood Turns Into a Food Mood

Self-doubts and catastrophe predictions are common to emotional eaters and can quickly escalate a bad mood into a food mood (cravings). Identifying your own self-doubts and catastrophe predictions will later put you in a position to (a) challenge them; and (b) replace them with clear, rational thinking that is based on reality rather than the fiction that is fear and doubt.

WEEK 3

Regaining Your Power Over Food

Now that you've identified your self-doubts and catastrophe predictions, you'll learn the six steps to actually stopping a bad mood from becoming a food mood. This will enable you to replace your old fear-based thoughts with new thoughts that are grounded in reality and put you back in control of your life.

WEEK 4

Building Real Self-Confidence

After 3 weeks, you'll find yourself more confident as a result of how differently you've been managing food moods. We'll help you build on that confidence by creating and monitoring a plan to help you change a particular behavior or habit that's been wreaking havoc with your self esteem and keeping you vulnerable to emotional eating.

WEEK 5

Improving and Reinforcing Insights

You will review all that you've learned to date by going over your Journal. It's here you'll find all of the insights (when your cravings strike; who or what is triggering your cravings; and how you've coped in ways other than eating) that you've discovered along the way. Learning and remembering requires rest. And by feeding your brain quiet reflection on what you've learned and discovered, you'll not only come to know yourself better, you'll allow your unconscious to start assisting you in the task of controlling emotional eating.

WEEK 6

Improving One Relationship (Part 1)

Relationships can be an ongoing source of misery, or the reason you woke up and smiled this morning. In Week 6, you'll learn how to become better at managing the friction points that are a part of every relationship, which will lead to a direct reduction in relationship-based bad moods, and, of course, a reduction in the food moods that you would have otherwise encountered.

WEEK 7

Facing Your Worries With Strength (Part 1)

Worries are a major source of stress, be they work, health, or family and friend related. In Week 7, you'll learn how to cut through worries and the cravings they can cause. You'll come to see that worrying usually stems from a misguided belief that you have little or no control over the things that are worrying you, which only perpetuates the vicious cycle of feeling powerless and then turning to food.

WEEK 8

Being Powerful (Part 1)

You'll add to your self-confidence, consolidate all that you've learned to date, and continue training yourself to create new habits and attitudes, by reviewing the Progress Meters in your Journal. It's during this vital time of self-reflection that you'll determine how you've changed while using the program, and provide yourself with the pat on the back you deserve and/or highlight the work you still need to do in order to reach your goal.

WEEK 9

Improving One Relationship (Part 2)

You'll choose a second relationship that's been a source of stress in your life and learn how to manage the friction points without turning to food. By doing this, not only will you greatly improve your relationship and reinforce your ability to prevent a bad mood from turning into a food mood, you'll also reinforce your understanding of relationships and the emotional needs of both parties.

WEEK 10

Facing Your Worries With Strength (Part 2)

You'll reinforce your work in Week 7 by choosing another worry to tackle. Learning how to cut through worry by using the calm and rational parts of your brain is something that needs to be practiced in order for it to become habitual. And once it is, facing your worries with strength will serve you the rest of your life, and prove to be one of your greatest weapons in keeping emotional eating well and truly in the rearview mirror.

WEEK 11

Stopping Procrastination

A sense of being "stuck" is one of the most common feelings among emotional eaters. This week, you'll use the Procrastination session to succeed at starting something that you've been either too scared or not confident enough to begin. You'll be surprised and relieved to discover that most of your fears about moving ahead are not valid fears at all, which will open up the door to a new level of action and problem solving.

WEEK 12

Being Powerful (Part 2)

You'll build on the self-reflection you did in Week 8 by reviewing the Progress Meters in your Journal, which will highlight any areas that still need improving. This will ensure you emerge from your 12 weeks with a clear understanding of how to keep moving forward, and a confidence in your ability to do so.

Ongoing Use

Continue using ShrinkYourself for as long as it provides value and helps to maintain your new habits and patterns. The Mastering My Stress sessions may be just the right amount of support you need at the moment you need it in facing new life challenges—challenges that, if left unmet, may otherwise lead back to emotional eating.