Coping with Stressors

COPING WITH STRESSORS

(adapted from ‘9 Truths about Weight Loss' by Kirschenbaum)

Those trying to control their weight face many stressors that can directly affect their efforts. For example, consider the impact of going to a party. Parties include lots of high-calorie, high-carbohydrate food, readily available alcoholic drinks, and people in a generally relaxed and unrestrained state. Some parties also go on late into the evening, increasing your feeling of tiredness. Parties also include people who might encourage you to eat or drink in problematic ways. How could you use this situation as an advantage for you to succeed in controlling your intake? First, you have to be prepared. You should be encouraged to find out all you can about the event before you go:

- How many people will be there?

- What kind of food will be served?

- Specifically, are there options for the main course and are there good options during the hors d'oeuvres or early phases of the party?

- Will there be people there with whom you would like to talk and spend time?

- Will you be bored?

- Will you be able to leave when you feel like it?

The answers to these questions determine whether the situation will create a major or minor challenge to your weight-control efforts. If low-fat options abound and if the people will provide good distractions, the situation will be easier to manage. On the other hand, a boring party combined with abundant high-fat food may require you to cope at a high level of alertness.
You must have self-statements to help you cope. Things like: "I can create a plan that will get me through this;” and, "I'm sure I can learn from this and get even better at managing these kinds of situations.”
Once you have formed these self-statements, you need a plan:

- Get a low-calorie drink or a sparkling water and hang on to it.

- Find the most interesting people available and talk with them.

- Make a plan with your partner to leave if you give the signal.

- Determine how many pre-dinner treats you will have and stick to that.

- Keep the portions at the main meal small, and eat slowly. (Don't let the excitement of the entertainment stop you from focusing on what and how you are eating).

You see, weight control requires a small degree of being obsessive. By that I mean you must learn to concentrate intently when facing stressors. You could make this easier for yourself if you accept it as a personal challenge. It's really no different than if you're alone at night watching TV and "wanting” to eat. Again, this requires concentration because we tend to eat due to lack of stimulation, boredom or loneliness. Challenge yourself to eat a small healthy snack away from the TV, and determine well before the evening starts that you will limit what you eat.

Is any of this easy for any of us? No, it isn't; it takes concentrated effort and it means staying alert and aware. But, if you want to succeed, make a plan for all situations that could sabotage your efforts.

You can do it. Just keep trying, and don't ever give up.

Dr.Doug