This particular post is hard for me to write. I had a chaotic week at work, resulting in a 70+ hour week, and as a consequence I abandoned all plans to give my health and well-being top priority in life. I failed to drink my daily water goal, exercise 4 times this week, and identify tools for my triggers. The latter of which, would have really helped me to get through the week.
However, one thing I’ve learned is that self loathing will only get you to the bottom of another box of cookies and won’t actually help you to feel better about yourself. So with that in mind, I am going to take control back and put some things in place to help me be more successful next week. I’ll start with my tools for dealing with triggers.
It became painfully obvious this week that my biggest trigger is stress. In particular, stress as it relates to time. What I mean by this, is anytime I had to stay late at work, I got behind on a task, I was given new tasks with little time to complete them, I found myself diving into the M&Ms, chips, cake, licorice, etc. (Which of course takes its own time.)
So here are few tools I’ve identified to help me deal with that trigger in particular.
Trigger: Stress as it relates to time.
- 10 minute walk
- Start the day with a to-do list. If new tasks develop throughout the day re-prioritize the list. MAKE IT REALISTIC.
- The list needs to include both work and personal activities
- Journal for 10 minutes about what I’m feeling and why.
- Squeeze a tension ball
- Take some deep breaths
- Drink a hot beverage
- Take a hot shower
- Listen to a favorite song
- Hug someone
- On-line game
- Something that doesn’t take too long, but can offer a quick distraction. Things such as solitaire, free cell, minesweeper, etc.
- Here’s a website with some games too that are supposed to be stress relief games. http://stress.about.com/od/funandgames/tp/games.htm
- Short word or number puzzle like sudoku
Trigger: PMS (For me my cravings increase and will-power decreases about 1.5 weeks prior to my period.)
- Exercise
- Drinking water
- Playing a board game
- Following a balanced, planned eating schedule
- Taking a hot bath
- Talking on the phone to a friend
- Walking the dog
- Taking a nap
These tools are for the triggers that are most dominant in my life now, and I hope to add to the tool list as I go. I’d also like to hear about any ideas you have about how to get control triggers.
You are doing SUCH good work. Even if your realizations have not entirely transferred into completely changed actions, looking and SEEING what is going on in your own mind and heart are just invaluable in the process of change.
ReplyDeleteI too find that being time crunched and under pressure to perform to a deadline are big triggers for me - because of the underlying FEAR that I won't be able to perform, & a nagging sense that I want to be comforted! Food had been such a comfort for so long, I would imagine none of us changes that overnight. But, I bet there is at least 1 instance you can recall where you pushed away a cookie - even if you went back to it an hour later. Celebrate that!
It sounds like you are a planner and I am sure that will serve you well. Classes begin for me in a few days and I'm mid-kitchen remodel (mess and chaos everywhere and no stove!). My plan is to keep a Fiber 1 bar (or 2) in my bag at all times. They are sweet, filling, and satisfying without killing my diet. Someone recommended also putting a single serving of nuts or other low cal item in a mint tin and carrying that around.
I like your idea of going for a walk, drinking water etc. Do you like tea? Perhaps you could take some very tasty ones to work? My friend gave me for the holidays several super aromatic blends from a tea shoppe - blueberry roobiroos, black vanilla, etc. They comfort me with the warmth and the heady scent and they don't kill the diet - in fact the antioxidants are so very good for you. I am also telling myself to B-R-E-A-T-H-E ... a lot ... when the trigger hits, I just stand up and breathe until I'm calm.
You're doing terrific! Please be as kind and polite to yourself as you would to any of us who are struggling. You are worth it, and you are building a better life, one decision at a time. If you make a bad one... so what .. toss it aside..there is always the next one!
I couldn't say it any better than ladyiris313. I've found that I'm harder on myself than I would be to a friend, given the same set of circumstances. Be your own friend, that's my only advice. I'm still learning how to do that myself, though.
ReplyDeleteThank you both for our kind words. They really helped me get through the week and not beat myself up so much.
ReplyDeleteThanks for the snack suggestions too!
What classes are you starting LadyIris?