Using mindfulness- and imagery-based techniques to reduce chocolate cravings

Abstract

Background: Elaborated-Intrusion theory suggests that craving is a two-stage process during which initial craving-related thoughts are elaborated upon with vivid images. Two laboratory studies compared cognitive defusion (a mindfulness-based strategy targeting initial thoughts) and guided imagery (a cognitive strategy targeting mental imagery) as potential craving reduction techniques. Methods: Study 1 (n = 90 women, aged 18-25) tested the effect of these techniques against a non-directive, mind-wandering control task on the intrusiveness and vividness of chocolate cravings, and on chocolate consumption in a taste test, using a mixed experimental design. As an extension, Study 2 (n = 90 women, aged 17-25) specifically recruited a sample that craved chocolate at least once per day, and wished to reduce its chocolate consumption. Findings: In Study 1, mixed-factorial ANOVAs revealed that cognitive defusion significantly reduced the intrusiveness, vividness and subjective experience of chocolate cravings relative to guided imagery and mind-wandering. Study 2 found that for self-identified chocolate cravers, both craving techniques reduced self-reported cravings. However, neither study showed the predicted reductions in chocolate consumption. Discussion: Findings support Elaborated-Intrusion theory, in that targeting the initial stage of the craving process (intrusive thoughts) may be more effective than targeting the later stage of that process (imagery-based elaboration). Nevertheless, if cravings do progress to the elaboration stage, they could still be reduced by imagery-based tasks for self-identified cravers. Thus both techniques hold promise for combatting food cravings in clinical contexts. However, the techniques will require further development to effectively target consumption.