Taitz provides us with the following exercise on page 32 of End Emotional Eating:
First, notice what emotions you are having . Note the intensity of your emotion on a scale from 1 (barely there) to 10 (extreme). Now SIFT your emotions:
S: What is the situation (the event or person that triggered an emotional reaction)?
I: Do you notice interpretations or thoughts that relate to your experience?
F: What feelings and sensations do you notice in your body?
T: What tendencies show up? Are you pulled to pursue particular actions?
The Eater Readers Book Club 