1.  Think of a food that you find totally disgusting. You need to be able to remember or imagine it vividly for this process to work well. Some people believe that there’s nothing they wouldn’t eat. But what about hair from a barber’s shop floor, or the contents of a spittoon?
 

2. Now imagine or remember that awful taste and how disgusted you feel.  As you keep remembering this, squeeze your thumb and middle finger together on your left hand. Repeat this process as many times as you need until you feel utterly disgusted.
 

Remember, you need to find something that’s totally repulsive in order for this process to work. Once again squeeze your left thumb and middle finger together and imagine swallowing that disgusting substance.  Keep doing this over and over again, until you feel ready to wretch!

3.  Now, as you squeeze your left thumb and middle finger together, remembering how disgusting that taste is, imagine eating some of your craving food and the tastes of the two getting mixed in together, so you can taste the food you crave with the food that makes you feel repulsed.

4. Keep repeating this process until you can’t get any compulsion for you craving food.

Because you craving food were giving you good feelings, we need to programme your mind to automatically give you those feelings at the times when you would have comfort eaten. So you feel good without having to emotionally eat.
 

5. Next, think about a time you felt really really good, maybe you were on holiday, maybe you were with friends and having fun, or just fallen in love. Return to it like you are back there again right now. See what you saw, hear what you heard, and feel how good you felt. As you feel those good feelings squeeze your thumb and fingers together on your right hand. Now as you remember those good feelings imagine taking those good feelings with you into the places where you used to emotionally eat, and imaging being there without emotionally eating and feeling this good.