Emotional Do and Don’t Lists

Emotional Do and Don’t Lists


• allow myself to be vulnerable with people I trust
• fully experience every emotion
• be open and accepting of all my emotions
• be curious rather than judgmental about my emotions
• use people to comfort me when I feel badly, instead of focusing on food
• let my emotions come and go as they please without fear
• populate my inner circle with intimates who are emotionally mature and healthy
• take my time and figure out exactly what I’m feeling
• use my feelings along with my judgment to help me reach my goals, eating and otherwise


• pretend I don’t feel anything when I do
• ignore or minimize painful feelings
• believe that anyone knows better than I do what I’m feeling
• let people shame or humiliate me for having or expressing feelings
• avoid feelings because they make me uncomfortable
• worry about my feelings making me fall apart
• be so concerned about hurting other people’s feelings
• focus on food when I’m experiencing a painful emotion
• be hard on myself if I take a while to get the hang of this emotions thing
• dwell on my feelings after they’ve given me the information I need to make changes in my life

Imagine if you could succeed in doing everything on this Do list and avoid doing everything on this Don’t list. You can!

Excerpt reprinted with permission from The Food and Feelings Workbook
by Karen R. Koenig, LCSW, M.Ed
To find out more about this helpful book click here.

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