I
used to beat myself up mercilessly, which spiralled downward into self-loathing which meant more mess-ups. Then one day, I realized--I would NEVER berate anyone for that. . .why was I doing that to myself? For a lot of people, it's easy to move on, but for some of us it's not. . .
So, now I treat my dieting self like I do my students. I work with at-risk teens, so their slip-ups are pretty huge, but I would never allow them to assume that a set-back meant they were failures. Instead, I walk them through this process, and now I walk myself through it. It's funny, but it is hard for me to do this, but I'm working on it and each time I make a mistake and do this I get better at letting go of my mistakes and moving on.
1. Acknowledge the mistake/error-- student example--I got in a fight
Me Example--I ate the contents of my fridge last night
(usually I have to rethink this a couple of times, because I exaggerate at first. . .It helps to be specific about how much, because you start to realize that it's not as big as you made it.)
2. Ask yourself what triggered that mistake/error-- student example--That girl was talking about me and I got angry/hurt.
me example--I was alone, the food was there, and I was watching tv.
3. Check the consequences of that mistake/error-- student example--I ruined my nails, I got suspended, I'm going to get beat tonight.
me example--I took in a ton of calories, my weightloss is going to take longer now, I'm disappointed in myself
4. Ask "Did anyone die?" (seriously. . .if nobody's dead, it's gonna be ok. . .and sometimes it helps to say this aloud)
5. Come up with 3 positive better choices you can make next time (positive means they can't be "I won't do. . .")
student example--I will talk to her in private, I will walk away, I will get a peer mediator, I will ignore it until people start talking about something else
me example--I will go out, I will clean house, I will practice my instrument, I will go online and posted, I will call a friend.
6. Decide if it's fixable, and what you can do. student example--I can talk to her. I can come up with another punishment and suggest it to mom
me example--I can work out tomorrow morning. I can clean the really tempting foods from my fridge now. I can work out a little more all week
Ok, this is a long post. . .sorry about that. But this is something I've been working on for a while, and it's a process I've got a looooong way to go on, but this is what helps me be a little nicer to myself when I mess up.