Don't Eat Your Feelings with Mindfulbellie

Episode 115: Healing Food Struggles from the Inside Out with IFS Therapist, Tammy Sollenberger

Do you struggle with yo-yo dieting, food cravings, restriction and binge cycles or self-sabotaging your efforts to be healthy?In this episode of the Mindfulbellie podcast, host Ellie Rome interviewsTammy Sollenberger, an expert in Internal Family Systems (IFS) therapy. They explore the transformative power of IFS in understanding and healing the different parts of ourselves, particularly in relation to food and emotional responses. Tammy explains the roles of managers, firefighters, and exiles within our psyche, and how these parts interact to protect us from pain and discomfort. The conversation delves into the processes of unblending, befriending parts, and the unburdening process, offering listeners practical insights into navigating their own emotional landscapes and fostering self-compassion.TakeawaysIFS is a transformative framework for healing.Understanding our parts helps in emotional healing.Safety is a primary concern for our parts.Curiosity towards our parts fosters healing.The unburdening process allows for releasing shame.Dissociative parts need to be acknowledged and befriended.Food can be a coping mechanism for emotional pain.Parts can distract us from pursuing our dreams.Guilt and shame can become addictive patterns.Healing is an ongoing process, not a one-time event.Chapters00:00 Introduction to Internal Family Systems (IFS) and Its Impact01:49 Understanding Parts and Their Roles in Our Lives04:33 The Dynamics of Managers and Firefighters07:17 Exiles: The Parts We Hide Away10:20 Healing Through Awareness and Connection13:26 The Cycle of Shame and Guilt16:40 Navigating the Desire for Connection19:28 Building Relationships with Our Parts22:40 The Role of Familiar Patterns in Our Lives25:42 Addiction to Guilt and Shame27:44 Understanding Parts and Guilt29:24 Exploring Fear and Anxiety30:28 Connecting with Inner Child34:48 Navigating Dissociation38:52 The Unburdening Process43:59 Ongoing Healing and Self-Compassion45:55 Practical Steps for Self-DiscoveryConnect with Tammy Sollenberger :Instagram:https://www.instagram.com/ifs.tammy/Tammy's Website:https://tammysollenberger.com/Tammy's Podcast:The One InsideConnect with Ellie:Instagram:https://www.instagram.com/mindfulbellieComfort Zone Retreats:www.comfortzoneretreats.comEllie's Virtual Breathwork, Group Coaching, & Upcoming Emotional Eating Wellness Retreats: Stay in the know for Upcoming eventswww.comfortzoneretreats.com/breathwork#foodaddiction #sugaraddiction #bingeeating #emotionaleating #healthyhabits

Ep 114 "Grounding Meditation to Curb Sugar Cravings and Emotional Eating"

In this episode of the MindfulBellie podcast, host Ellie Rome shares a guided meditation aimed at helping individuals find grounding especially if you're someone who struggles with sugar addiction, binge eating, and emotional eating. She emphasizes the importance of mindfulness, breathwork, and visualization as tools for creating a healthier relationship with food. Ellie draws from her personal journey of overcoming these challenges and provides listeners with affirmations and techniques to cultivate self-awareness and intentionality in their daily lives.takeaways Meditation and mindfulness are crucial for overcoming emotional eating. Breathwork can help regulate the nervous system and reduce stress. Visualization can prepare the mind for positive actions throughout the day. Affirmations can rewire the brain for healthier choices. Being present in the moment is a powerful tool for change. It's normal for the mind to wander during meditation; the practice is in returning to the breath. Every small step towards self-care is significant. Mindful eating involves making conscious choices about food. Self-love and compassion are essential in the journey of healing. Creating a supportive environment for oneself is key to success. Transforming Your Relationship with Food Mindfulness and Meditation for Emotional Eating

Ep 113: How to Stop Overeating at Social Events and Holiday Parties

In this episode, host Ellie Rome discusses strategies for navigating social events without overeating and feeling guilty. She emphasizes the importance of understanding the underlying emotional triggers that lead to overeating and offers practical tips for setting intentions, preparing for events, and practicing mindful eating. The conversation also highlights the significance of self-compassion and reflection after social gatherings to break the cycle of guilt and shame associated with food choices.takeaways Navigating social events can trigger overeating and guilt. Understanding the root causes of food addiction is crucial. Setting clear intentions for social gatherings helps focus on desired outcomes. Eating a nourishing meal before an event can prevent overeating. Visualizing how you want to feel at the event can guide your choices. Creating a supportive environment at social events is essential. Practicing the 'three bite rule' can help manage indulgence. Saying 'no thank you' to food offers is a valid response. Post-event reflection fosters self-compassion and learning. Every moment is an opportunity to make healthier choices. 00:00 Navigating Social Events and Overeating 02:44 Understanding the Root Causes of Overeating 05:48 Practical Tips for Social Events 11:16 Managing Social Pressure and Guilt 17:10 Self-Compassion and Reflection After Events

Ep 112: Morning Routine for Sugar Addiction & Emotional Eating

In this episode of the Mindfulbellie podcast, host Ellie Rome discusses strategies for setting oneself up for success each day, particularly for those struggling with emotional eating and sugar addiction. She emphasizes the importance of focusing on successful days, creating a morning routine, practicing mindfulness through meditation, and visualizing success to overcome challenges. The conversation also highlights the significance of hydration, movement, and transforming evening habits to foster healthier choices and a more fulfilling life.takeaways Link To Breathwork Recording: https://www.youtube.com/watch?v=h8WriEJ8ysg&list=PL75I7DkhDaJP4mR94V8D4kypP5ElXd3PN&index=6 Focus on the successful days rather than failures. Incorporate movement and exercise to release endorphins. Hydration can help manage cravings effectively. Meditation is a powerful tool for impulse control. You are not your thoughts; you can observe them. Breathwork can help shift your nervous system state. Visualizing your day can prepare you for challenges. Transform evening habits to break unhealthy patterns. Start with small changes in your morning routine.

Ep 111: Emotional Roots of Sugar Addiction & Binge Eating

Ep 111: Emotional Roots of Sugar Addiction & Binge Eating The emotional triggers behind food addiction and binge eating. Compassion & Curiosity vs. Willpower Why sugar feels comforting but perpetuates the cycle of emotional eating. How to cultivate self-compassion and patience during the healing process. Practical Tools Mentioned: Hand-on-heart exercise to self-soothe. 5-5-7 Breath Identifying Triggers Exercise IFS-Internal Family Systems: Compassion for different parts