What You Can Do After You’ve Overeaten to Reduce Future Overeating
Think back over the 48 hours that led up to overeating.
Try to identify “turnoff points” when you could have made different decisions that would have made you less likely to overeat.
For example, you overate when you were overtired and over hungry.
– You could’ve had an early night the previous night.
– You could’ve reduced your commitments so you didn’t become overtired.
– You could’ve packed a snack so you didn’t become over hungry.
Once you’ve identified what alternative coping you would do if you could “do it over,” identify what you need to put in place so you’re likely to actually do that alternative coping in similar situations in the future.
Try to identify ALL of the possible alternative coping opportunities you had. In other words, all the possible “turnoff points” you had on the pathway that led to the episode of overeating. As I said at the top, a good way to do this is to think over the 48 hours that led up to overeating.
Alternative Coping for Slippery Slope Thoughts
Slippery slope thoughts are thoughts that lead you towards overeating.
For example, purchasing extra food when you know that if you buy extra you’ll probably overeat.
The problem thought is “I should buy extra in case we don’t have enough”
An alternative thought is “If we run out it won’t matter but if I buy extra I’m asking a bit much of my willpower not to eat the extra food”.
What are your slippery slope thoughts?
When your slippery slope thoughts pop up, what alternative coping could you do?
DIY Psychological Challenge
Using alternative coping is a skill that needs practicing.
Look for opportunities to practice your alternative coping ideas.