Afotusɛm ntiantia
- Note what you feel right before you reach for food.
- Pause and rate your real, physical hunger first.
- Keep a short list of other comforts within reach.
Saa na ɛtaa kɔ no. Ɛda no yɛɛ den. Ɛkɔm nnde wo ankasa, nanso wuhu wo ho sɛ wugyina kɛsɛn no ho ara, woredi biribi ntɛm, wonte n'ahmeka koraa, na akyiri yi wo ho atɔ wo kakra. Sɛ saa nsɛm yi yɛ wo nim a, wowɔ nnipa a wɔdɔɔso paa mu. Aduan a wodi de gyina atenka ano yɛ nneɛma a nnipa taa yɛ no mu baako, na sɛ wobu wo ho fɔ wɔ ho a, ɛmmaa ho ansɔ da koraa.
Enti momma yɛnnyae aniwu no. Nkate mu didi yɛ su, ɛnyɛ dɛm, na su betumi asesa yiye denam ntease so sen asotwe so.
Nea ɛrekɔ so ankasa
Bere a w'adwene mu haw anaa wo bo afu no, wo nipadua hwehwɛ ahomegye, na aduan yɛ ahomegye no farebae a ɛyɛ ntɛm na wugye di. Aduan bi ankasa sɔ ahotɔ kanea tiawa wɔ amene mu. Ɔhaw no ne sɛ ahomegye no yɛ tiaa, na mpɛn pii ɛgyaw atenka a ɛto so mmienu wɔ akyi, afɔbu anaa adesoa kakra a ebetumi de wo asan akɔ kɛsɛn no ho. Saa kɛkaeɔ no, wo ho tɔ wo, wudidi, wo ho san tɔ wo bio, ɛno ne ɔfa a ɛsɛ sɛ wutwa mu.
Botaeɔ a ɛwɔ ha nyɛ sɛ wonnni aduan da mma ahotɔ. Aduan ne atenka anɔ akɔbɔ daa, na keeki sin wɔ ɛda a emu yɛ den mu yɛ onipasu fa. Botaeɔ no ne sɛ wobɛhwɛ ahu sɛ aduan nyɛ wo *adwinnadeɔ koro* no, sɛnea ebɛyɔ a wopaw na wɔnntwe wo nkɔ ho.
Hwehwɛ nea ɛkanyan wo no mu
Anamɔntu a edi kan a mfaso wɔ so sen biara nso yɛ nea ɛyɛ brɛoo sen biara. Ansa na wobɛsesa biribiara no, hyɛ no nsɔ ara kwa. Nnawɔtwe baako anaa mmienu, kyerɛw bere a wode wo nsa kɔfa aduan wɔ adidibere akyi, ne nea na wote nka pɛɛ ansa. Atemmu biara nni mu, nsɛm nko ara.
Nnipa pii hu nhyehyɛeɔ bi ntɛm so. Ebia ɛyɛ bere a edi adwuma akyi pɛɛ no, anaa anadwo den, anaa onipa pɔtee bi telefɔn frɛ, anaa wo ho a atɔ wo kwa wɔ awigyinaeɔ a ɔkɔ brɛoo mu. Cleveland Clinic tu fo sɛ hwɛ sɛ ebia ɔpɛ no fa adwennwene a ɛnkyɛ ho anaa biribi a ɛkɔ so ho, efisɛ saa nneɔma mmienu yi hia ɔhwɛ ahorow.
Gyinabea a ɛsesa nneɔma
Wɔ ha yɛ adeyɔ ketewa bi a ɛyɔ adwuma kɛse a ɛyɔ nwonwa. Bere a wote sɛ wɔretwe wo akɔ aduan ho no, gyina na bisa wo ho sɛ wɔ nipadua mu deɔ ɛkɔm de wo ɛdɔ sɔ ankasa, wɔ susudua a efi kakra so kɔ pii so.
Sɛ wo nipadua deɔ ɛkɔm de no ankasa a, didi, na ma n'anɔ nyɔ wo dɔ. Sɛ ɛkɔm no ba fam na atenka no kɔ soro a, ɛno ne wo nsɛnkyerɛnneɔ sɛ biribi a ɛnyɛ wo yafunu na ɛrehwehwɛ sɔ wɔhwɛ. Cleveland Clinic kyerɛ saa sɛ ɔkɔm nhwɛ ntɛm bi ansa na wadidi, ɔkwan a wode kyerɛ nipadua mu ɔkɔm fi atenka mu ɔkɔm. Nipadua mu ɔkɔm sii brɛoo na aduan pii ma n'anɔ. Atenka mu ɔkɔm taa ba mpofirim, ɛhwɔ aduan ahotɔ pɔtee baako so, na aduan ntɔ n'ano ankasa.
Kyekyere ahotɔ afoforo nkyerɛw ketewa
Sɛ aduan ayɛ wo kwan titiriw a wofa so gyina wo ho dɔ a, adeyɔ a ɛyɔ brɛoo sen biara ne sɛ wobɛma wo ho akwan pii, ɛnyɛ sɛ wubeyi baako no afi hɔ. Bere a atenka no ba no, wopɔ sɛ biribi foforo bɔ wo ho.
- Pue kɔ abɔnten kɔnante tiawa, sɛ ɛyɔ wɔ mpɔtam hɔ ara kwa.
- Yɔ anɔnde a ɔyɔ hyew na fa wo ho tena ase ankasa simma kakra.
- Kyerɛw anaa frɛ obi, sɛ ɛyɔ tiawa mpo. Nkitahɔdi yi den no.
- Home brɛoo kakra, anaa tene wo mmati ne wo kɔn mu.
- To dwom baako na keka wo ho, anaa kata w'ani kosi sɔ ɛbɛwie.
- Kyerɛw nea wote nka no, wɔ nsɛm a emu da hɔ mu, a wonsesa biara.
Fa nkyerɛw no sie baabi a wubehu, wɔ wo telefɔn so anaa firidwɔɔ no so. Saa bere no, gyinaeɔsi yɛ den, enti nkyerɛw a wɔasiesie dada boa wo ma woyɔfa biribi a ɛnyɛ aduan koraa adɔɔmɔɔ no.
Hyehyɛ wo da na ɔpɛ no ayɔ ketewa
Nkate mu didi pii kɔ soro denam brɛ so. Ɛyɛ den paa sɛ wubedi ɔpɛ bi so sɔ wɔnnaeɔ na wɔ tankɔ no da mpan a.
- Di aduan a ɛdɔɔso wɔ adidibere. Sɔ wugyae anaa wudi kakra wɔ awia a, ɛma wo da bɔɔ ma anadwo aduandi. Aduan a ɛkɔ so daa na ɛkari pɛ ma ɔpɛ no yɔ dɔ.
- Bɔ wo da ho ban. Brɛ sɛe wo aboterɛ wɔ atenka biara ho, aduan ka ho.
- Ma ahotɔ aduan nyɔ nea wopaw, ɛnyɛ deɔ ɔtɔɔ wo. Sɔ wode aduan a ɛkanyan wo sie a, kyɛ kakra gu kuruwa ketewa mu sen sɔ wubedi afi kotoku no mu. Wobetumi adi ara. Woreyɔ no boa pɔ nko ara.
- Kyekyere ahomegye ankasa hyɛ mu. Gyinabea ankasa kakra wɔ da no mu, anigyedeɔ, ahomegye kakra, bere a ɛyɔ wo nko ara deɔ, tew adwennwene a ɛhɔ wɔ akyi na ɛma su no kɔ so so.
Nya aboterɔ na yɔ wo ho ayamyɔ
Wobɛsan adi aduan wɔ nkate mu ɛtɔ da. Ɛno nyɔ nhyehyɛeɔ no huammɔ. Sɔ ɛba a, fa afɔbu kɔnkɔɔn no twa kwan, efisɔ afɔbu no ara taa hɔ kɔɔ a edi so. Hyɔ no nsɔ, yɔ wo ho ayamyɔ, na toa so kɔ w'adidibere a edi so a ɛyɔ daa no so. Aduan kakra baako nsɔe wo nkɔso, nanso afɔbu nnawɔtwe baako betumi de no agyina komm.
Bere a wobɛhwehwɔ mmoa pii
Sɔ nkate mu didi te sɔ ɛafi wo nsam, sɔ ɔfɔm adwenemɔ a ɔkɔ so, ahokyere, anaa adwennwene ho, anaa sɔ wɔ ne aduan ntɔm abusuabɔ de ahokyere ankasa brɔ wo a, ɔno ne nea ɔma ɔfata sɔ wo ne nimdefoɔ kasa. Ɔduruyɔfoɔ, aduanho nimdefoɔ a wɔakyerɔw no din, anaa adwene yarɔsɔfoɔ betumi aboa wo ama woate nea ɔhɔ wɔ su no ase na woakyekyere ɔbra mu nyansa a ɔfata wo. Sɔ wobɔ mmoa a, ɔnyɔ mmɔdɔmɔ adansedi. Ɔyɔ nneɔma a ɔkyerɔ obuee wɔ wo ho a wobetumi ayɔ no mu baako, na ɔnsɔ sɔ wo nko ara siesie eyi.
Nsɔm a Efi Mu
- Cleveland Clinic, 5 Strategies To Help You Stop Emotional Eating
- Mayo Clinic, Weight loss: Gain control of emotional eating