1. Breathe

2. Hunger check

3. Feelings check

4. Surf the urge

I feel this way and sit with it

Imagine the urge is like a wave and you are riding it until it disappears

a. Trigger – focus on where you feel that craving

b. Ramp up – Acknowledge how you feel that feeling and the changes of it

c. Peak – Repeat focusing throughout the body

d. Fall – Release the tension as you release each

5. Implementation intention

If… then… strategies

“IF someone brings in chocolate, THEN I will have a cup of tea instead”

6. Alternative coping strategies