Relapse Prevention
By: Louisa Latela, MSW, LCSW
Relapse Prevention
Breathe!!! Make it a habit to become conscious of your breathing. Most times when people are overeating they are not taking full deep breaths. Many clients report that binge or overeating episodes are either mindless or anxiety driven. By paying attention to your breathing you get to come back to the present moment. You can then step back from the situation and make a conscious decision. Throughout your day take a few seconds to do a quick body scan. Notice if you are holding any tension in your body and consciously release it.
Get clear with your intention for your life: âIt is my intention to live a healthy abundant joy-filled lifeâ, âIt is my intention to eat and move in a way that supports good health and good energyâ, âIt is my intention to live a life that is reflective of self love and respectâ etc.. Then before you think say or do anything ask yourself if those thoughts words or actions support your intention. (Your intention should always be worded to reflect what you do want to create vs. what you donât want i.e. âeat for good health and energyâ vs. ânot eat sweetsâ). Write down your intention for your life every morning.
Get Back to Basics⊠(Protein first, take supplements daily, drink your water..) Keep food records for at least a week to increase your awareness of what/when/and how much you are eating. Note the times and feelings/activities prior to and after eating in an effort to identify possible overeating triggers.
Maintain a comfortable and healthy eating routine. Take time to make sure you have healthy foods available to you. Keep some healthy snacks on hand in the car, at work, in your pocketbook or in your briefcase so you avoid eating on the fly! With practice, it becomes habit; the essence of a new lifestyle. With discipline comes freedom.
Seek nutrition counseling if you are having difficulty maintaining a healthy eating routine. Schedule an appointment with a nutritionist familiar with weight loss surgery who can help you get back on track. Learn what you need to eat and why.
Keep physically active. Look for opportunities to increase your physical activity- not necessarily strenuous workouts, but more regular physical movement throughout your day.
Learn to handle uncomfortable emotions: Feelings send powerful triggers to overindulge. If you are having a difficult time managing your feelings without food or other numbing behaviors seek out help (either from a therapy group or individual counseling) in learning to develop new self nurturing coping skills.
Cultivate present moment awareness. Remember that in every moment you have the opportunity to make a new choice. Just because you started eating a cookie in this moment doesnât mean you canât decide to stop eating it in the next moment. Practice mindfulness as you move throughout your day (while driving in a car, going for a walk, washing the dishes, eating, talking to a friend, etcâŠ) In every single moment of every single day each of us has control and choice regarding the thoughts we think, the feelings we feel, the actions we take and ultimately the experience of our lives!
Practice Gratitude: Be grateful for the opportunity this surgery has afforded you. Remember what life was like prior to having surgery. A grateful heart remembers the pain of morbid obesity and cherishes recovery!
856.429.9799 www.louisalatela.com [email protected] www.myselfdesign.com
