Ever get those days where nothing seems right and you head to the fridge for whatever comforts you ,from wine, ice cream, cheese or cupboards for biscuits, cakes and crisps and without thinking consume them even if not Hungary. Are you someone who when things seem hard and hopeless you want a quick comfort, something that gives a short fix but then this adds to the feeling of failure and being out of control.
This behaviour is you hitting a self destruction button, which later you regret as you don’t feel better from the binge at all just worse.
The question to yourself is what’s happened?what started the slope that caused you to feel like this and derail?
If it’s negative thoughts and beliefs in your head about yourself causing this for you, have you considered how true they are,do you actually believe them? Are they limiting you in your life? Beliefs are only actually real if you believe them! So how can you unpick the real from the untrue ones.
The first step is to change the way you think and look at things. Try getting your own new perspective of things (this is your start line) if you have hit the bottom the only way now is up.Be honest about what you have been doing that hasn’t worked and what you need to do to ensure you succeed?
Ask yourself next time you go to open the fridge at night after a hard day, do I want that Ice cream or is this a comfort fix? If it’s for comfort, What if you decide to face the emotions instead and talk about them or write them down, get them out don’t store them and lose control by hitting self-destruct button anymore. For the moment you lose control, you open the ice cream tub you try to suppress emotions buy a short term comfort, this is you self sabotaging everything your working so hard towards.
The key is you realise this and make a change Recognise your hurting yourself your in a circle of comfort eating and break free, take control and be present in your thoughts and work on progress and happiness for yourself.
When you have a day or time where things start to slip and make you feel low, learn to recognise this and interject straight away.
1) when you feel your at your weakest, keep away from toxic communication and surround yourself with positive people and things that lift your spirits. This can be music, programmes, films, fitness routines to speaking to fiends. Engage with a Community of people in the same boat if it’s around fitness or weight goals. Look for motivation and inspiration.
2) It’s important to acknowledge where you are and know that it will pass. Don’t dwell, keep moving and if you do step off course , change the next step to being back On track,’the pass has happened but you can Change the now. Try Communicating to a close friend, others on the same journey or to your self, try owning the feelings “say I’m having a rubbish day” the sooner you own it the sooner it can change, as it’s no longer being stored and bottled up. Plus by owning your feelings by saying “I feel sad”this helps you realise where you truly are with your emotions and you may feel more able to deal with them. You can also see if you need greater support and seek help as the emotions will now be in your conscience and you can plan a way forward. When in denial nothing can change.
3) get through the foggy dark days buy drawing on strategies that help keep you grounded. Things that you find therapeutic try to build regularly into your life from creative pursuits to fitness routines, reading, writing, or watching something that lightens the mood and fills you with laughter.
4) Its important to reflect on the positives, look at how far you’ve come. Every step you have already taken. Remember to say to yourself you have got this! You can do this!be confident in the direct and aims you have for your end goal. Also remember we are all human and everyone falls of the bandwagon sometimes the key is you get back up and show up!
5) write down everything that’s stressing you out and you feel is making you feel low,ask what evidence their is that this is the case? if their is anything you think can prove this then ask yourself do I want to change this? If the answer is yes, then the next question is, how can I change this?
An example of this is, if a person says,they don’t feel very fit and healthy and it’s getting them down. They could then look at the evidence to support this, if the evidence of this that they currently spend little or no time on their physical well-being such as exercise, fresh air what can I do to change this…
They can then Start by Making a change towards this, for example start factoring exercise into their weekly, daily routine. This is them then taking control of their direction and making time to spend on them feeling better, they then are less likely to feel low and more in control so can coach themselves better when they find themselves considering comfort eating again and feel less out of control.
The key is to factor the things that give you strength and keep you on track regularly into your life. Make sure they are put into your weekly schedule, where they best work and suit the reality of your day-to-day life. For example if you know it’s not gonna work long-term in the mornings round your work, Kids etc,then change it to the evening or afternoons.
Make sure you set yourself up to succeed not to fail. It’s important to set realistic strong steps that really suit your lifestyle and current situations” set yourself up to succeed not to fail.
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Brain Biscuits Coaching 