Oh no! I wrote a long reflection yesterday and it did not post!
I'm happy to report that my plan to step away from the social event to have my planned meal worked to keep me away from the snack bar 100%. I didn't even go look at what was on it. I didn't leave the party, either, because I got hungry after it wound down a bunch. I just grabbed my planned meal from the fridge and joined some friends. Some of them made comments on me eating my healthy food, but nothing that felt really uncomfortable, it felt like supportive teasing and was ok. It was a good friend who I know loves me.
Today I am going to focus on transition times, as those are big triggers for me, especially returning home after being out of the house, and the hour or so before sleep.
I have stopped eating an hour after I return home from work or shopping. Exceptions need to be for good reason (high hunger level) and consciously chosen. It has been working well.
The hour before sleep is trickier. I might have written about this before.
My evenings often look like this:
Late dinner in front of TV just before bed with DS, sometimes DS and DH. I eat really fast and then want something else 100% of the time.
I then will have my planned dessert and possibly a tea or an alcoholic drink. I go to bed full and wake up feeling bloated.
I don't have a planned bed time, so that is a little complicating.
This kind of cycling from one food item to the next is a common one for me at transition times. Rather than a "no food in front of the TV" rule, which feels like it will be a huge burden at this point -saving that for later
-, I think I will chose a moderate portion of dinner and set a timer. No more food for 1 hr after sitting down to my main meal, and I will put away leftovers before starting the show if they are only mine (I am the only vegetarian, so my food is often separate). If I plan to have alcohol, it needs to be part of the meal, because I can really get into "what's next" and alcohol becomes one of those "what's next"? things. I think I'll l hold off on even tea during that magic hour, unless I absolutely need it as a harm reduction measure. I'm going to try to get through without it.
We'll try this.
As far as Beck goes, the daily lessons are feeling too intellectual to me right now. I know it's CBT, but I need a break to let me heart and spirit catch up. It's moving too fast and I want to solidify what I am learning.
Most important: Credit. (Gentle on self, made a food plan change due to time pressures, new choice was on plan). Recognizing sabotaging thoughts (really, recognizing and replacing negative self talk, this is really helpful.)
Having a plan of the day has been super gentle, helpful, and loving-feeling.