Preparation for Setbacks
Adapted from "The Thin Book” by: Theodore Isaac Rubin, M.D.
The following information was gathered from a great little book called "The Thin Book.” All of us encounter setbacks or "failures,” and it's important to know how we'll deal with these situations before they arise. By knowing what to expect and being aware of the fact that we cannot be perfect 100% of the time, we set ourselves up for ultimate success!
It is important for you to know from the beginning of your weight-loss journey that you will encounter failures. Knowing this is essential to keep you in total contact with reality. Reality is totally necessary in order for you to avoid disappointment and future self-destructiveness.
Disappointment leads to self-hate and hopelessness, which then can lead to a downward spiral of resignation and helplessness. This is especially true if you are a perfectionist. If you expect "perfect” eating, you set yourself up for frustration and self-hate when slip-ups occur. You WILL go off-track every once in awhile; be sure of this and be prepared for it. Facing this fact head-on will make your weight-loss journey a success!
So, how do we prepare ourselves for failure? Failure is not black or white; it comes in different shades, and a 50% failure is not the same as a "total” failure. Despite what we might see as "total” failure, we can STILL persevere down the road to our ultimate goals. Now, how is it possible to "fail” realistically and continue towards success?
Say you've gotten off-track with your eating; perhaps you've been bingeing on certain foods. No matter how "bad” you feel the binge is, any extent to which you can limit this binge is a success in itself. You will fight failure and despair, and you'll recover precious ground towards your ultimate goals. Even in failure, keep success in mind. Try, as hard as possible, to limit the scope of the failure. This kind of control will indicate to you that you DO have a capacity for self-control, for frustration tolerance, for success, and for life & happiness.
So, the binge is over. Do not hate or chastise yourself, and most of all don't feel guilty. Guilt is a poor substitute for responsibility. You are not guilty. You are responsible; use this responsibility to figure out exactly what caused you to go off-track. Were you feeling anxious, stressed or sad? Learn everything you can from your setback. What went well? Was your control better? Was control implemented faster? Which or how much food didn't you eat? Self-praise is important. Talk to your self positively; focus on all the positive decisions you DID make.
Learn from your setbacks. Know what situations trigger them and how you'll react the next time around. Each and every one of us has experienced the guilt and disappointment that usually come with a setback. Change these outlooks and praise yourself on the positive choices you make.
Weight loss is a journey; it takes time and effort to achieve your desired results. Never lose sight of your ultimate goal of healthy living! Tell yourself over and over again that you CAN do this and you WILL be successful, no matter what obstacles lay ahead.
Keep on trying. Never give up on yourself. You can do it!
Dr. Doug