This week, I had a session with my dieter, Emily. Emily told me that she and her sister are planning a trip home this weekend to celebrate their mother’s birthday, and that she thought it would be hard in a number of ways: Emily would be off of her usual routine, she would be spending a long time in the car, she would have fewer occasions to exercise, and she would not be in control of her food. Beyond these practical matters, Emily also told me that saying in control of her eating might be difficult because she would be experiencing more stress, which puts her in danger of engaging in emotional eating. Although Emily loves her family, she also finds that being around them for an extended period of time can be stressful (in part because they often comment about what she does and doesn’t eat).
In session, Emily and I spent most of the time coming up with strategies for both her practical and psychological concerns. Emily knew that one the most helpful things she can do for herself is to make a general plan for her eating and exercise over the weekend. Emily decided that she would plan ahead and bring meals and healthy snacks in the car so that she wouldn’t have to worry about finding healthy choices on the road or being tempted by unhealthy food. Emily also decided that she would make it priority to take at least a 20 minute walk each day that she at home, which would have the dual benefit of getting in some exercise and also being a stress-reliever.
Emily and I also discussed what sabotaging thoughts that might come up this weekend. Emily said that her family often watches what she eats and makes comments, and although they are usually well-meaning, they cause Emily stress. I pointed out to Emily that because she is now an adult, she doesn’t have to worry about “rebelling” against family by sneaking food or worry about what they will say about her eating because the only person she has to answer to is herself. Emily I discussed this idea further and she made the following Response Card:
Emily and I also discussed the emotional eating aspects that might come into play this weekend and what strategies she can use if she’s feeling negative emotions, like taking a walk outside, working on deep breathing and relaxtion, or calling a friend. We also discussed the fact that going home is more of an emotional experience for her, and therefore it’s normal that Emily would feel that way. Just because she’s feeling stressed doesn’t mean anything is wrong, and just because she’s feeling stressed doesn’t mean she has to do anything about it. It will go away on its own, as it always does. Emily made the following Response Card:
Emily and I also discussed the fact that she should go into the weekend knowing and expecting that it will be more difficult to maintain control over her eating; this way she won’t be surprised when it happens. As long as Emily knows this ahead of time and fortifies herself, when the difficulty hits, she will be ready and prepared.