Relapses

What do you do when you've not only skipped your planned exercise session, but then followed it with 4 slices of thick-crusted pizza? Probably what comes to mind first is a feeling of guilt. This is a common emotion, and relapsing into old behaviours is definitely something that can trigger it.
Relapses happen to all of us; they are incredibly frustrating. But, these occurrences don't mean you have to say to yourself: "Rats, I can't stick with anything.” All it is a temporary lapse. It is not a sign of failure! Also, it is not a sign of a full-scale relapse. We all experience these slip-ups when trying to break long standing habits and trying to adopt new and improved ones. As they say, ‘a lapse is a natural part of the process of change.'
So, what do you do when this happens? The most important thing is to learn to analyze what happened, learn not to self-criticize, and definitely don't make a judgment. You may have slipped up because situations in your life caused a negative emotional state, or because of social pressure, such as a party or wedding. Sometimes I see lapses when people have been incredibly successful. They become too comfortable and wind up making mistakes. (This is ok, it's recognized and the person doesn't continue with the same behaviour).
If you identify all the events in your day or week, you will likely find what triggered the lapse. Remember, it was a reaction to a specific stimulus, not a sign of a character flaw.
Next: Once you have identified the event or events that led to your lapse, the next step is to plan a strategy for getting around these same events (and they will recur), in the future. The first plan is to avoid the situation. If it's a party and you know it's a negative trigger to eat or to miss a workout, you will have to decide if going is actually worth it. If you can't avoid going, then you'll have to pre-plan what or how much you will eat, and try to fit in a short exercise session beforehand.
Now, what if you're in a total relapse situation, slipping all the time and making no progress? Here, you must re-assess your original goal. Does it still have some meaning for you? If not, it's time to move on to something else. Take a realistic look at where you are and what has led to your relapse. Then, create a new plan that works for you.
You must make it easy for yourself. You must set things up so that they fit as naturally into your life as possible. If a steady, 30-minute exercise program seems difficult, then think about climbing the stairs at work, walking to the corner store, parking far away in the Loblaws parking lot, or just taking a 10-minute walk at lunch.
Eating is the same. One plan might be to eliminate desserts, stop using sugar in coffee, and really, really trying to stop any late night snacking.
Be willing to always ‘start over.' Be willing to try different things. But, don't criticize yourself for getting off track. Everyone does. Learn how to get yourself back on track as quickly as possible.
Don't be discouraged, and don't ever stop trying. You can do it!
Dr. Doug