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Beck Refresh Day #32: Create a Travel Strategy

Tuesday, January 24, 2017

I wrote a blog on this chapter on my phone this morning during my morning commute, and it disappeared while I was trying to post it. Grrr! But it's an important topic so I'm writing it again. I'm doing the draft in my Evernote app, because documents don't disappear.... Dr. Beck says that we need to create strategies for travel, or we risk putting all of our progress at risk. She suggests a range of strategies that we might want to adopt, from sticking closely to our diets to allowing ourselves a few hundred extra calories a day or even gaining a few pounds. She cautions that trying to stick too closely to your diet might backfire and make you feel deprived, leading to rebellious overeating. She also suggests deciding on a strategy about a week ahead of time and reviewing it regularly during the week before your trip. I'm doing that. This chapter is particularly timely for me, as I'm going to be on the road for nearly two weeks starting next Monday, on a mix of business and pleasure. Given that I travel quite a bit, I plan to take a conservative approach, sticking to my diet for the most part, but planning a few splurges, so I don't feel too deprived. I plan to eat seafood and salads and stay away from sweets and deserts. I'll plan a couple glasses of wine during the pleasure portion of the trip and during a happy hour during the conference I'll be attending during the first week. She also suggests some mitigation tactics, such as carrying or buying your own snacks rather than eating from the minibar or restaurant fare, and exercising more. I plan to do all of those things. Although I probably won't go so far as asking them to empty or remove the minibar! Business and pleasure travel each have their own triggers, which need to recognized and addressed. I'll have plenty of opportunities to use the 7 question technique! Business travel is stressful due to work pressure and stresses and sometimes social pressure as well to eat or drink. I will need to find ways to de-stress and rely on my response cards. Pleasure travel has a whole different set of triggers: those sabotaging thoughts that tell us this we won't have fun unless we can eat and drink whatever we want and in fact we deserve to be able to eat and drink as much as We want - we've earned it! But the truth is, whether or not I deserve it, if I want to be thinner, I can't have it. And I can have fun without eating and drinking whatever I want. In fact, I actually feel better when I eat and drink less. I'll need to remind myself of these things when the sabotaging thoughts kick in. I'd rather be thin! So that's my plan, Sparklers! Today was a good day (so far!) I made a plan and stuck to it, and I ate slowly, sitting down and enjoying every bite. I did my ST and stretching and went for a walk at lunch (brrr). I gave myself credit for all these things! Wishing everyone happiness and success in all you set out to achieve. We can do this!
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Member Comments About This Blog Post
  • GABY1948
    Love all these blogs since I could not join this time! THANKS
    789 days ago
    Glad you continue to give yourself well deserved credit!
    789 days ago
    Travel always includes the unexpected. Routine makes the journey so much easier. Unexpected plated lunch selections, unexpected free food opportunities, unexpected social obligations, unexpected changes in plans, difficulty drinking enough water and sleeping away from home.

    I think your plan sounds very workable. Will love to hear how it goes.
    789 days ago
    Very timely blog for me. I'm in the same situation as you with almost 3 weeks of travel coming up for both business and pleasure (some internationally) and have been trying to figure out what snacks to bring, etc. I liked your plan to give yourself some leeway along the way. I'm worried that if I start down the path of a nibble here and a nibble there will derail me. I just need to remember to be mindful at all times.
    789 days ago
  • MARTI_150
    I too travel for work not for weeks like you but for a couple days at a time.. I'm going g to try and make a plan for next time and see how it works for me thanks for the advice.
    789 days ago
    Good plan!! I too feel better when I eat less . . . and when I drink less! Important to remind myself of that when I'm travelling AND when I'm at home.
    789 days ago
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