This is a powerful day! This day is about putting the brakes on a fall downhill and returning to the climb in the direction I want to go instead of turning a few calories and a few minutes into feelings of despair and days or weeks or months of poor choices.
It's pretty simple, really. Dr. Beck says to take these steps:
~Acknowledge your slip
~Recommit yourself to your plan
~Draw a symbolic line
She's got a great diagram that looks like a seven layer cake that clearly illustrates the difference between a large piece of frosted cake and turning that into a cascade of bad food choices that add up to pounds. I find tracking everything, the skill from Day 15, to be very useful this way. It shows me clearly that the unplanned handful of nuts is only a hundred calories and can be made up in the day. Whereas turning it into an unplanned handful of nuts and a large pizza is a little more difficult. But wait, there's more...
~ Give yourself credit for stopping
~Watch out for feelings of failure and helplessness
~ Continue to eat normally
~ Learn from your mistake
I wrote these steps out on an index card titled "Starting Over Steps" although it wasn't suggested.
I've been slipping on the giving myself credit skill and now I see why it's so important. It's like keeping your ice axe sharp to help you prevent falls from becoming LONG falls. Not giving myself credit snowballs into those feelings of failure and helplessness.
Learning from the mistakes changes them from moral failures to a process of scientific investigation, learning as I go. Hopeful, not hopeless! I had a couple little slips with popcorn at the movie. Hubby gets a trough of the stuff AND a large packet of candy. First time I turned a taste into a couple big handful and some Milk Duds and a piece of the pie he bought on our way home from the movie.
The second time I brought some soybeans to snack on but lost my resolve and ate two handfuls of popcorn. But I stopped and went through the steps. What I learned it that right now it is just too hard for me to sit next to a large tub of buttered popcorn in a movie. I told him I didn't see this happening forever but for right now I really don't want to eat movie popcorn and can't seem to control myself so would he be willing to share baby carrots instead. He said he wants to support our locale theatre so we agreed he'd buy treats when we leave the movie. We'll renegotiate down the line.
For my Get Back on Track index file card I wrote something shorter than the suggested paragraph. I wrote
IT'S NEVER TO LATE TO START YOUR DAY OVER
...and you will be so glad you did.
My commitment card reads
When I make a mistake and eat something I'm not supposed to eat I'm going to read my Starting Over Steps card.
...and maybe I'll hum the John Lennon song (Just Like) Starting Over. Gotta feel positive remembering that song.
And the promise for this skill?
DIETING WILL BE EASIER ONCE I REGARD SLIPS AS JUST MISTAKES AND DECIDE TO RECOMMIT IMMEDIATELY.