Overcoming Emotional Eating with Havening Techniques® 

Are you tired of letting your emotions control your eating habits?

Do you find yourself turning to food for comfort or as a way to cope with stress?

It's time to take charge of your emotional eating and break free from its grip.

In this article, we explore the power of Havening Techniques® in helping you overcome emotional eating and develop a healthier relationship with food. 

The video below teaches Self-Havening, a variation of Havening Techniques that you can apply yourself whenever you need emotional support.

Havening Techniques, developed by renowned psychotherapist Dr. Ronald Ruden and his brother Dr. Steven Ruden, offer a unique approach to addressing the underlying emotional triggers that lead to overeating. 

By combining gentle touch with specific hand movements and guided visualizations, Havening can effectively release negative emotions and reduce cravings. 

In this comprehensive guide, we'll delve into the science behind emotional eating and how it affects our mental and physical well-being.

We'll also explore the various Havening Techniques that can help you reprogram your mind, overcome emotional eating patterns, and create lasting change in your life. 

Are you ready to master your mind and take control of your relationship with food?

Let's embark on this transformative journey together and discover the power of Havening Techniques in overcoming emotional eating. 

Understanding Emotional Eating 

Emotional eating is a common phenomenon where individuals turn to food for comfort, stress relief, or as a way to numb their emotions.

This behavior is often driven by a desire to find temporary relief or distraction from negative feelings such as sadness, anxiety, or loneliness.

While it may provide short-term comfort, emotional eating can have detrimental effects on our mental and physical health. 

Emotional eating is different from physical hunger, as it is not driven by the body's need for nourishment. Instead, it involves a psychological craving for specific foods or the act of eating itself.

This behavior can lead to weight gain, poor body image, low self-esteem, and a cycle of guilt and shame. 

To overcome emotional eating, it is essential to understand the underlying emotions and triggers that drive this behavior.

By addressing these emotional triggers, we can break free from the cycle of emotional eating and develop healthier coping mechanisms. 

The Impact of Emotional Eating on Mental and Physical Health

Emotional eating can have a profound impact on our mental and physical well-being.

When we use food to cope with emotions, we may experience temporary relief, but it does not address the root cause of the emotional distress.

Over time, this can lead to a reliance on food as a primary source of comfort, making it difficult to break free from emotional eating patterns. 

From a physical health perspective, emotional eating can lead to weight gain and related health issues such as obesity, diabetes, and heart disease.

Additionally, the guilt and shame associated with emotional eating can negatively impact our self-esteem and body image, leading to further emotional distress. 

To break free from the negative cycle of emotional eating, it is crucial to address the underlying emotions and develop healthier coping mechanisms.

This is where Havening Techniques can play a transformative role in overcoming emotional eating patterns. 

How Havening Techniques Can Help Overcome Emotional Eating 

Havening Techniques offer a powerful approach to addressing the emotional triggers that lead to overeating.

This innovative therapy combines gentle touch, eye movements, and guided visualizations to help release negative emotions stored in the brain's amygdala, a key area involved in emotional processing. 

By stimulating specific sensory receptors on the skin through gentle touch, Havening Techniques can trigger the production of delta waves in the brain.

These delta waves promote a deep state of relaxation, allowing the individual to access and process stored emotions more effectively. 

Havening Techniques can help individuals overcome emotional eating by: 

  1. Releasing Negative Emotions: Havening Techniques can effectively release negative emotions such as stress, anxiety, sadness, or anger, which are often underlying drivers of emotional eating. 
  1. Reducing Cravings: By addressing the emotional triggers associated with specific food cravings, Havening Techniques can help reduce the intensity and frequency of cravings, making it easier to make healthier food choices. 
  1. Reprogramming the Mind: Havening Techniques can help rewire the brain's neural pathways, creating new associations and patterns of behavior. This can help individuals develop healthier coping mechanisms and break free from emotional eating patterns. 

The Science Behind Havening Techniques 

Havening Techniques are grounded in the science of neuroscience and the understanding of how memories are stored and processed in the brain

The technique is based on the premise that traumatic or distressing events create neural pathways in the brain that can be accessed and modified through specific sensory inputs. 

When an individual experiences a traumatic or distressing event, the amygdala, a part of the brain responsible for emotional processing, encodes and stores the associated emotions and sensations.

These stored memories can be triggered by specific stimuli, leading to emotional and behavioral responses. 

Havening Techniques work by stimulating the amygdala through sensory inputs such as touch, eye movements, and guided visualizations.

This stimulation helps to disrupt the encoding and retrieval of negative emotions associated with traumatic or distressing events, allowing for the release and reprocessing of these emotions. 

Emotional eating havening techniques for emotional eating how to overcome emotional eating with havening techniques

Research has shown that Havening Techniques can effectively reduce symptoms of post-traumatic stress disorder (PTSD), anxiety, and phobias. 

By applying these techniques to emotional eating, individuals can address the underlying emotional triggers and create lasting change in their relationship with food. 

Step-by-Step Guide to Using Havening Techniques for Emotional Eating 

To effectively use Havening Techniques for emotional eating, it is important to follow a step-by-step approach: 

  1. Identify Emotional Triggers: Begin by identifying the emotions and situations that commonly trigger your emotional eating. This could be stress, loneliness, boredom, or specific events or memories. 
  2. Create a Safe Space: Find a quiet and comfortable space where you can practice Havening Techniques without distractions. Ensure you have enough time and privacy to fully engage in the process. 
  3. Learn the Havening Touch: Familiarize yourself with the Havening touch, which involves gently rubbing your arms, face, and hands in a specific pattern. This touch helps stimulate the sensory receptors on the skin and activate the delta waves in the brain. (see video above)
  4. Apply Eye Movements: Combine the Havening touch with specific eye movements, such as following your finger from left to right or tracing imaginary patterns in the air. These eye movements enhance the effectiveness of Havening Techniques and facilitate emotional release. 
  5. Engage in Guided Visualizations: Use guided visualizations to focus on positive images or memories and create new associations with food. Visualize yourself making healthy food choices, feeling satisfied without overeating, and engaging in alternative coping mechanisms. 
  6. Repeat and Practice: Consistency is key in Havening Techniques. Repeat the process regularly and practice self-compassion as you navigate your emotional eating journey. Over time, you will develop new patterns of behavior and a healthier relationship with food. 

By following this step-by-step guide, you can effectively use Havening Techniques to overcome emotional eating and create lasting change in your life. 

Additional Strategies to Support Emotional Eating Recovery 

In addition to Havening Techniques, there are several strategies that can support your emotional eating recovery journey: 

  1. Mindful Eating: Practice mindfulness while eating by paying attention to the taste, texture, and sensations of each bite. This can help you become more aware of your body's hunger and fullness cues, and make conscious food choices. 
  2. Emotional Awareness: Develop emotional awareness by identifying and acknowledging your emotions without judgment. This can help you address the root cause of emotional eating and find healthier ways to cope with emotions. 
  3. Alternative Coping Mechanisms: Explore alternative coping mechanisms such as exercise, journaling, meditation, or engaging in hobbies that bring you joy. Find activities that help you manage stress and emotions without relying on food. 
  4. Seek Support: Consider seeking support from a qualified Certified Havening Techniques Practitioner like Dr. Christine Sauer or support group specializing in emotional eating like our 6-week FUSION method holistic weight loss groups . They can provide guidance, accountability, and a safe space to explore your emotions and develop healthier coping strategies. 

Remember, overcoming emotional eating is a journey, and it takes time and effort. Be patient with yourself, celebrate small victories, and seek support when needed. 

Success Stories of Individuals who have Overcome Emotional Eating with Havening Techniques 

Havening Techniques have been instrumental in helping individuals overcome emotional eating and develop a healthier relationship with food.

Here are a few success stories that highlight the transformative power of Havening Techniques: 

Sarah's Story: Sarah had struggled with emotional eating for years. She would turn to food whenever she felt stressed or overwhelmed, using it as a way to numb her emotions. Through Havening Techniques, Sarah was able to identify the underlying emotional triggers and release the negative emotions associated with them. Over time, she developed healthier coping mechanisms and regained control over her eating habits. 

John's Story: John had a long history of emotional eating, particularly when he felt lonely or bored. He found it difficult to resist cravings and often turned to unhealthy snacks for comfort. By practicing Havening Techniques, John was able to reduce the intensity of his cravings and create new associations with food. He learned to engage in alternative activities, such as going for a walk or calling a friend, when he felt the urge to emotionally eat. 

These success stories highlight the transformative potential of Havening Techniques in overcoming emotional eating and developing healthier habits and coping mechanisms. 

Resources for Further Support and Learning about Havening Techniques 

If you are interested in exploring Havening Techniques further or seeking professional support, here are some resources to consider: 

  1. Havening Techniques Official Website: Visit the official website of Havening Techniques to learn more about the technique, find certified practitioners, and access training programs. 
  2. Books: Consider reading books such as "Havening Techniques: A Guide to the Science and Practice of Havening" by Ronald Ruden, or "The Brain That Changes Itself" by Norman Doidge, which explores the neuroplasticity of the brain and its potential for healing and transformation. 
  3. Therapist or Practitioner: Seek support from a Certified Havening Techniques Practitioner who specializes in Emotional Eating and Weight Loss, like Dr. Christine Sauer. They can guide you through the process, provide personalized support, and help you address the underlying emotional triggers associated with emotional eating. 
  4. Support Groups: Look for support groups or online communities like our Soulful Leaders Academy or the 6-week FUSION Program for Soulful Nutrition and Weight Loss that focus on mental health recovery, personal growth and overcoming emotional eating and achieving weight maintenance. These groups can provide a safe space to share experiences, gain insights, and find support from others on a similar journey. 

Remember, everyone's journey is unique, and it's important to find the resources and support that resonate with you. 

Conclusion: Taking Control of Your Emotional Eating Journey with Havening Techniques 

Emotional eating can feel overwhelming and uncontrollable, but with the power of Havening Techniques, you can take charge of your emotional eating patterns and develop a healthier relationship with food. 

By addressing the underlying emotional triggers, releasing negative emotions, and reprogramming your mind through Havening Techniques, you can break free from the cycle of emotional eating and create lasting change in your life. 

Remember, overcoming emotional eating is a journey that requires patience, self-compassion, and support.

Celebrate small victories along the way, seek help when needed, and embrace the transformative power of Havening Techniques in mastering your mind and taking control of your relationship with food. 

Are you ready to embark on this transformative journey? The power is in your hands. 

Click here to book a free call with Dr. Christine Sauer and see if Havening Techniques® is right for you. 

About the Author Dr. Christine Sauer

Dr. Christine is a German-trained physician and naturopath, living in Canada since 1996.
She has struggled with her own weight all her life and gained and lost weight, until in 2005 she ended up at 325 lbs,
Unhappy, unfit and prediabetic, she decided to change. With surgery as her tool, she lost 150 lbs in 2006/7, only to discover that to keep her weight off and become truly confident and happy, she had to change her whole lifestyle.
Applying all she know and learned to herself, she did so.
She has kept most of her weight off since then.
After adding the right supplements, she developed, practiced and used her own brand of meditative movement (IIM-Intentional, Intuitive Movement), a combination of functional fitness, Body-awareness and Tai Chi.
She did intensive work on her own mindset and negative thoughts and became a Licensed Neuroencoding Specialist with Dr. Joseph McClendon PhD, a certified TEAM therapy therapist with Dr. David Burns MD as as well as a Certified Brain Health Professional with Dr. Daniel Amen MD and a Certified Havening Practitioner® (Drs Ronald and Steven Ruden) (Havening is a psychosensory method developed from EFT and EMDR after neuroscience research showed that including Havening Touch made these processes even more effective).
She curated the support she needed, did research on nutrition and nutritional supplements and started to use the right nutritional supplements.
She developed her mindful way of eating "foods you love that love you back" - what she now calls IIE (Intuitive, Intentional Eating) and became an Integrative Nutrition Health Coach and a Life Coach.
This "Body, Mind and Spirit Transformation" also healed her severe chronic mental illness and depression, allowed her to slowly and deliberately withdraw from all pharmaceutical drugs and medications, and the IIM movement art, Tai Chi practice, Chiropractic care and doing the Foundation exercises healed her chronic back pain.
Eventually, she experienced the healing and reconnection of her Body, Mind and Soul that she - like so many of us - desire.
After regaining her own health and rehabilitating her brain health, she now is dedicated to sharing her knowledge and experience with others.
She is a #1 bestselling author, TEDx speaker and loving human being.
In her private life, she experienced the suicide of her first husband, 2 own suicide attempts, and many hospital stays and contacts with our medical system. She is married to her Canadian Husband Mike for over 25 years, and lives in Halifax, Nova Scotia, Canada, enjoying the East Coast music and the ocean.

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