By Dr. Kathy Foulser

Holidays are a time for family, friends, and celebration. Unfortunately, they can also be the season of out-of-control eating. For many of us, social events of the next month will be filled with mountains of cookies, pastries, chocolate, processed food, and unhealthy beverages. I've taken care of several patients at the Optimal Wellness Center who have begun to attend holiday parties and are already feeling overwhelmed with cravings.

EFT is a fantastic tool you can carry with you to every party, social event, family gathering, and restaurant. It is the best way I know to stop a craving dead in its tracks. Of course, ultimately you will want to use EFT to address the underlying emotional reasons for your food cravings. This will help create permanent change in your eating habits and bring you greater peace of mind. But when you're faced with a table that's sagging under the weight of deadly goodies, there's no time for that. You need relief NOW.

Imagine this scene: you find yourself standing at the buffet table, mouth watering. Past and future have vanished. Your good intentions evaporate into thin air. Only you and that extra large chocolate fudge brownie exist. You're locked in a battle of wills, and you know the brownie is going to win.

What do you do?

Take a deep breath and TAP. Right there at the table, while you're staring down the food that's out to ruin your evening. You can take time to give your craving a 1-10 rating if you want to, but it's OK to skip that step for right now. State an affirmation and start tapping.

"Even though I really want to eat this _____, I love myself completely."

"Even though I am craving this_______, I love myself completely."

"Even though my mouth is watering for this___, I know it's not good for me and I choose to honor my body and my health."

"Even though I want to give in, I love myself completely and I choose to release this craving."

"Even though I'm afraid this ____ is going to win the battle, I love myself completely and I choose to be strong, calm, and focused on my highest good."

"Even though the short-term pleasure of eating this _____ is calling to me, I choose to honor my long-term needs and eat only food that truly nourishes my body."

"Even though I want to ignore the guilt that I'm already feeling, I love myself completely."

Say whatever you're feeling. There are no magic words that must be included in the affirmation. Say what feels right to you. Be sure to end with a positive statement about yourself or how you choose to act or feel, even if you don't fully believe it yet.

You can do several rounds of tapping in a row if you'd like. Then stop, take a deep breath, and see how you feel. If there is any little bit of craving left, tap again. Pay attention to what you're thinking in addition to how you're feeling. If new thoughts have come up, tap on those thoughts and the feelings that go with them. Tap until you feel completely calm and can walk away from the table.

Applaud your success

Once you've won the battle, take time to congratulate yourself. Do a few rounds of tapping with an affirmation that applauds you for your success. If you want to wait until you get home, that's OK. But be sure you do it. If you don't know what to say, imagine what you would like your best friend to say to you.

"Good job! I am so pleased with myself."

"I honor my strength and courage."

"I am so grateful to myself for eating well and caring for my body."

"I am filled with love and appreciation for myself and my good choices."

"My body feels so good as a result of my healthy food choices."

The embarrassment factor

I hear the outcry. "Sure, maybe Kathy doesn't mind thumping on her body in front of everyone, but my friends will laugh. My family will ridicule me forever. My boss will think I'm crazy. No way will I use EFT in public!"

Here's how to avoid embarrassment:

1. Hold the points with one finger instead of tapping. Think your affirmation instead of saying it out loud. Chances are good that nobody will notice what you're doing. They're all too busy looking at that brownie themselves.

2. Excuse yourself. Go to the restroom and sit in a stall while you tap. Say your affirmation quietly. Flush the toilet if you want to be absolutely sure nobody hears you.

3. Walk outside. Smokers do it all the time, so why shouldn't you? Find a private place and tap until you feel calm.

4. Try the finger squeeze technique. This technique is so subtle that nobody will have any idea what you're doing.

The finger squeeze works for most people. Make sure you've had experience with the regular EFT points before trying it. If the finger squeeze doesn't work for you, go back to the regular EFT points.

How to do the finger squeeze

1. Rate your craving from 1-10.
2. Say or think your affirmation while holding the karate chop point.
3. Use the thumb and a finger of one hand to squeeze both sides of the nailbed on your other thumb.
4. Say or think your affirmation or a reminder phrase while squeezing.
5. Repeat the nailbed squeeze and affirmation at each finger on the hand you have chosen.
6. Take a deep breath.
7. Rate your craving from 0-10.
8. Repeat this sequence until your craving is 0.

**If there is no change, tap on the regular EFT points**

How to prevent cravings from surfacing

An even better way to use EFT is to plan ahead. Spend a few minutes every day tapping on your food choices. You can even tap in the car on the way to a social event. Use affirmations that remind you of what you would like to feel and do when faced with food that's not good for you. Here are some examples to help you get started.

"I choose to make healthy food choices, now and in every moment."

"I choose to honor my body's needs and feed it only nourishing and life-giving food."

"I choose to feel calm, confident, and strong, eating only healthy food at tonight's party."

Post reminders around your house. Put up notes saying "TAP" on your bathroom mirror, the refrigerator, your bedside table, the dashboard of your car, your back door ... you name it. Don't ignore the notes. When you see one, do a round of tapping with a simple affirmation for making healthy food choices. Keep doing this daily and you will most likely start to notice a shift in your approach to food.

What to do if you don't know EFT

If you don't know EFT and want to learn in time for the holidays, check out Dr. Mercola's EFT Series on DVD or VHS. Print this article and reread it after you have watched the DVDs. Try EFT on yourself and your family before the holiday food temptations begin.

Remember that there is almost always an emotional component to food cravings. It helps to have professional assistance to uncover and release the deeper reasons for cravings. Once you've done this you'll find that you don't crave unhealthy food the way you used to. Make an appointment to come to the Optimal Wellness Center. We're here to help you achieve optimal health and wellness on all levels of your being.

Wishing you a healthy, happy holiday season.

Keep on tapping.

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