This is in no way your fault! It's actually an unconscious and misguided attempt to protect ourselves from being hurt or experiencing negative emotions.
There are a number of reasons why we self-sabotage, and one of them is that pesky inner voice which tells us that we can’t do something or that it’s not worth the effort anyway.
We can be subjected to years of these unhelpful messages that end up becoming our default thinking style-eating when stressed or upset . Sound familiar?
Stop waiting for the perfect time
It’s common to want to wait around for the feeling that will tell you when you’re ready to start that diet, apply for a new job or take up running, but you may be waiting a long time. Instead, adopt an approach of making small changes and move forward with a willingness to commit to an action.
Avoid the all or nothing trap
A strict all-or-nothing mentality is often rigid and self-defeating and if self-demands are too unrealistic or inflexible, then they will likely set us up for failure. If you’ve fallen off the diet wagon or given up on your workout , identify small ways you can move ahead instead of labelling small setbacks as a failure.
Stop excessively restricting and any exercise is better than no exercise. This encourages you to get back up immediately, and not wait till "next Monday".
Notice the function behind what your mind is saying to you – it might just be trying to keep you safe. If you keep telling yourself that you want to binge because dieting is boring, too hard or you deserve a treat, realize that your mind is, in fact, working hard to keep you in your comfort zone.
“I exercised this morning, so I’ve earned this pizza.”, “I’m stressed out after a rough day, and wine helps me relax.”, “I can treat myself. It’s the weekend, and I stuck to plan all week.”
A diet won’t fix emotional, mindless, stress-induced eating, and it won’t fix habitual, compulsive binge-eating. Basically, a diet won’t get to the root cause of why you overeat.
That's why the Stop Binge Eating Program guides you to learn skills to overcome urges and gets to the root causes of your overeating.
Our printable planners and journals allow clients to find out the triggers and track their progress.
No diet is going to work if you can't tackle this vicious cycle of dieting and then failing or reaching for food when you're upset.
Notice "Sliding Doors" moments
"Sliding Doors" moments are when you can choose to move towards your goal or away from it. It’s that moment when you decide to just "screw it" and binge for the rest of the day instead of opting for healthier coping mechanisms. When you reach these moments, notice them, along with any other self-sabotaging inner dialogue, and see if you can mindfully step back and look at your choices.
Choosing actions, however small, with full awareness will encourage good habits and momentum.
Perfectionism is an illusion that we easily buy into. While the desire to be perfect is common among high achievers, it is often rigid and self-defeating and implies that mistakes are not acceptable. Such as when you break your diet with a small piece of chocolate then decide to write the whole day/ week/month off because you haven’t been "perfect".
It’s important that you give yourself the permission to be human. You are entitled to make mistakes and grow from them, like everyone else.
If a fear of self-sabotage is holding you back from the life of your dreams at a healthy weight, now is the time to take action. I totally understand the damage self-sabotage does to you and I can show you how to both know it and how to defeat it in the program.