50 Ways to Soothe Yourself Without Food [Paperback]

Susan Albers PsyD (Author)

Book Description

Publication Date: September 1, 2009

Food has the power to temporarily alleviate stress and sadness, enhance joy, and bring us comfort when we need it most. It's no wonder experts estimate that 75 percent of overeating is triggered by our emotions, not physical hunger. The good news is you can instead soothe yourself through dozens of mindful activities that are healthy for both body and mind.

Susan Albers, author of Eating Mindfully, now offers 50 Ways to Soothe Yourself Without Food, a collection of mindfulness skills and practices for relaxing the body in times of stress and ending your dependence on eating as a means of coping with difficult emotions. You'll not only discover easy ways to soothe urges to overeat, you'll also learn how to differentiate emotion-driven hunger from healthy hunger. Reach for this book instead of the refrigerator next time you feel the urge to snack-these alternatives are just as satisfying!

Editorial Reviews

Review

"A thoughtful volume filled with practical solutions for emotional eaters everywhere."
—Madelyn H. Fernstrom, PhD, CNS, founding director of UPMC Weight Management Center, professor at the University of Pittsburgh Medical Center

"Albers's soup-to-nuts list of creative, accessible, self-soothing tips will undoubtedly help anyone who has struggled with dieting, food, or body image. Beyond that, her exercises in mindfulness, deep breathing, and journaling are top-notch tools for finding balance in life overall."
—Leslie Goldman, author of Locker Room Diaries

"Albers has done it again! 50 Ways to Soothe Yourself Without Food makes complex psychological concepts simple and accessible. I highly recommend you buy this book if you have ever turned to food for comfort and want to learn a new way of coping."
—Kathleen Burns Kingsbury, LMHC, CPCC, coauthor of Weight Wisdom and founder of KBK Connections, Inc.

"You don't have to be worried about your waistline to reap life-changing benefits from Albers’s easy-to-follow guidance. Reading this little book will boost your mood, reduce stress, and provide soothing alternatives to that next dessert! I highly recommend it."
—Amy Weintraub, author of Yoga for Depression and director of the LifeForce Yoga Healing Institute

From the Publisher

In 50 Ways to Soothe Yourself Without Food, Susan Albers, eating disorder specialist and best-selling author of Eating Mindfully, presents fifty exercises readers can do to soothe themselves, calm stress, and end emotional eating.

See all Editorial Reviews

Product Details

• Paperback: 232 pages
• Publisher: New Harbinger Publications; 1 edition (September 1, 2009)
• Language: English
• ISBN-10: 1572246766
• ISBN-13: 978-1572246768
• Product Dimensions: 6.9 x 4.9 x 0.6 inches
• Shipping Weight: 10.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.5 out of 5 stars  See all reviews (44 customer reviews)
• Amazon Best Sellers Rank: #3,453 in Books (See Top 100 in Books)
  • #1 in Books > Health, Fitness & Dieting > Addiction & Recovery > Drug Dependency
  • #1 in Books > Health, Fitness & Dieting > Mental Health > Eating Disorders
  • #23 in Books > Health, Fitness & Dieting > Women's Health > General

More About the Author

Susan Albers, Psy.D., is a licensed clinical psychologist at the Cleveland Clinic specializing in eating issues, weight loss, body image concerns, and mindfulness. She graduated from the University of Denver, completed an internship at the University of Notre Dame and was a post-doctoral fellow at Stanford University. Albers is the author of Eating Mindfully, Eat, Drink, and Be Mindful, Mindful Eating 101 and 50 Ways to Soothe Yourself Without Food. She is an AOL Diet & Fitness coach. Her work has been quoted in O, The Oprah Magazine, Family Circle, Self, and The Wall Street Journal, and she conducts mindful eating workshops internationally. She was a guest expert on Dr.Oz. Visit Albers online at www.eatingmindfully.com

http://www.youtube.com/watch?v=SuAMxfINXlk

Facebook: https://www.facebook.com/eatdrinkmindful

Most Helpful Customer Reviews

121 of 125 people found the following review helpful

5.0 out of 5 stars A great resource to help stop mindless eating October 30, 2009

By Jason Greif

Format:Paperback

As a psychologist, I'm frequently on the lookout for books that can help the people I work with. Dr. Albers's book is an excellent resource for people who are struggling with eating issues. As many people struggle with eating mindlessly (when they're not hungry or are upset, for example), it is important to learn other ways to cope with difficult emotions. She gives an overview of mindfulness and then details 50 exercises focusing on different ways to redirect the impulse towards self-destructive behavior. Many of the exercises in this book would work well for people dealing with other problems too, such as substance abuse.

67 of 67 people found the following review helpful

5.0 out of 5 stars If you eat out of boredom or loneliness, this is for you. March 19, 2011

By Tori Wolfe

Format:Paperback

I've lost all the excess weight because of this book! The suggestions have saved me thousands and thousands of calories. It is a list of things to do instead of eat.

I used to think that I was a compulsive eater, but really, I didn't have any alternative behaviors to lean on in times of boredom, loneliness, or stress. The book taught me how important it is for my mental health to have hobbies, do puzzles, and play games. I used to think that those were frivolous and childish pastimes. Now I know it is a sign of a mature person who has positive coping skills. I have expanded the list to include what I really enjoy and what I can really get absorbed in. Computer Mahjong, the Rubix's Slide, clicker training my dogs, and blogging (I think blogging is suggested in the book). I'm so glad I read this book and put the suggestions into practice. I can't recommend this book enough.

Also, if you are stuggling with an addiction of any kind, I believe you would benefit from this book as well.

83 of 91 people found the following review helpful

5.0 out of 5 stars A Book for Stress Eaters October 18, 2009

By Mary M.

Format:Paperback

I saw this book in the Washington Post. A few days later I actually hear the author on the radio. She seemed to make a lot of sense. I was surprised at how much this book described my stress eating to a tee. I can identify with many of the stories. I keep the book in the kitchen and read it when I'm tempted to eat because I'm nervous or stressed out (which is often!). It's helped me a lot.

57 of 62 people found the following review helpful

5.0 out of 5 stars Excellent Helpful Suggestions! October 18, 2009

By Sally the Great

Format:Paperback

I am writing my from our family Amazon account. I am a fan of Dr. Albers' first book, Eating Mindfully, so I bought this one. This book is ideal for stress and boredom eaters. I am a mom who has a lot of stress and a zillon things to do. I don't have much time to take care of myself. I found that this is the perfect book for me. It is filled with easy, quick and inexpensive things to do when I am having a donut craving. These techniques really helped me.

63 of 73 people found the following review helpful

5.0 out of 5 stars No god? No "Secret"? No angels? No problem!! June 20, 2010

By Cool Crone

Format:Paperback

I love this book! It gets to the heart of mindful eating without invoking God or angels or the Secret or deep Buddhist philosophy. The writer give solid, concrete ways to self-soothe so that the reader becomes enabled to eat mindfully. There is no delving into any dieting theory, just practical tools to end the problem of emotional overeating immediately. Isn't that what we are all looking for in weight loss books?

17 of 18 people found the following review helpful

5.0 out of 5 stars life changing book April 12, 2012

By D. Heymann

Format:Paperback|Amazon Verified Purchase

As a man, if you had told me I would have my life changed by book titled soothing yourself, I would have said "what a girl" comment. Well I had my life changed. I have lost over 100 pounds four times in my life and gained it all back three times. This time I am determined not to do that so I was looking for every avenue for help. This book was recommended by Over Eaters Anonymous. This book told me why I eat when I am not hungry. I knew I was eating because I was bored but didn't know why or more importantly how to stop it. This won't be easy but for the first time in my life I understand the problem and feel that I have a solution that can work. Anyone who eats when they are not hungry for any reason (not just boredom) will see themselves in this book and will see a path to salvation. Most of the doctor's clients are female and most of the examples are geared toward women but all of the explanations and solutions make sense for me. If you think controlling your eating is about will power you are WRONG! I have already given this book to my wife who said it taught her a lot.

The book is about 200 pages but a relatively easy read. Make certain to take a pen or highlighter when reading. After I finished it I typed up the key notes I highlighted so I can constantly review them. This won't make eating only when you need fuel an easy task, but without this book the task is impossible.

12 of 12 people found the following review helpful

4.0 out of 5 stars Great ideas August 27, 2012

By Cathyd1000

Format:Kindle Edition

This is a very helpful book if you are looking for things to help to distract you from thoughts of eating, out of non-hunger. I wrote down the page numbers for each idea and put them in a bowl, and picked one out when I needed that distraction.

16 of 18 people found the following review helpful

5.0 out of 5 stars Looking for a better answer than food? November 14, 2010

By CajunCustomer

Format:Paperback|Amazon Verified Purchase

This book has very helpful suggestions for relaxing, unwinding, and living. These answers are nuturing and comforting...not fattening. Thanks