100 Days of Weight Loss - Day 60
Sunday, March 02, 2014
Create A Stop Sign
If I draw from my "instead" lists for head hunger and heart hunger, I should be able to avoid many of my emotional eating struggles. However, in order for me to use all of these tools effectively, I also need an instant reaction plan, i.e. an "emotional stop sign," to remind myself of my good intentions.
Most firehouse or emergency crews rely on a plan that they've planned out in advance. When a call comes in, everybody stops what they're doing and start the countdown for tackling the challenge in front of them.
I choose to put a similar "stop everything" response to help me manage my struggles with food. From my head hunger and heart hunger lists of this to do instead of eating! A few examples might include grabbing a piece of gum, taking a short walk, writing in my journal for five minutes, or even just being still in God's presence!
I choose to use my "stop signs" as sort of an emergency countdown plan for emotional hunger. I choose to make two lists, one for my "head hunger" and one for my "heart hunger." I choose to have at least three items on each list, so that anytime when I'm tempted to reach for food, I'll pull out one of my stop signs and do the three things on my list. I choose to carry my cards on me, until I can commit them to memory. That way I can draw on them instantly, whenever I need too!
I choose to think of times where I started eating before I even thought about what I was doing. I choose to plan an emergency stop sign that I can use every time I'm in that setting. i.e. eating a specific food right after getting home from work.
The minute I start reaching for anything to eat, as soon as I get home, I'll. . . .
1. walk, walk, and walk some more!
2. Take some deep breaths and with each breath tell myself that "I AM STRONG!"
3. Put a stick of gum in my mouth, which will, I pray, stop my food thoughts!
Whenever I change my sign, I'll do it quickly - before I change my mind! I choose not to make any excuses, by telling myself, "just a little bit of food won't hurt me." It will hurt me, as it not only works on my self-esteem, to bring me down, but over eating and mindless eating will kill me, as it pollutes God's Temple!
In today's assignment I choose to write down three things I will use as my "Stop Signs." I choose to make a list for my "head hunger" and my "heart hunger. I choose to copy my stop signs onto a billfold-sized card and carry them with me. I choose to share my lists with Rosemary and agree that we will both use them as a set of emergency coping skills.
It's getting late, so I'll continue this in the morning.
My "Stop Signs" plan for handling emotional hunger
Head Hunger "Stop Signs"
1. Focus on God!
2. Call, email, or sparkmail a friend for 5 minutes of talk time.
3. Sing at the top of my lungs!
Heart Hunger "Stop Signs"
1. Focus on God!
2. Don't hold back, CRY!!!
3. Read happy stories to brighten my spirits!
- Nancy Jean -