The Full Mind Weigh™ to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching you the skills you need to keep the weight off forever!
Holiday season got you down? Between the expectations and the demands – as well as the ongoing stresses of everyday life – this can be a tough time of year! Add to that the loneliness and disappointment we sometimes feel when the holiday season we find ourselves having isn’t what we’d like it to be – or what those around us seem to be having – and it’s all too easy to indulge in those once-a-year treats in an effort to numb our emotions. But wait – don’t reach for the eggnog or yule log yet! Instead, here are some tried-and-true strategies that will help, without you gaining an ounce.
1. Think about 5 things you have to look forward to next year, and write them down. Refer to your list daily.
2. Find 5 ways to nurture yourself without food. Some examples: write a gratitude letter – to yourself; practice relaxation strategies; listen to soothing music; read a book or some poetry that speaks to you; take a bubble bath; review happy memories and/or photos.
3. Think of 5 positive people you could connect with. Your list could include: a pet (they’re generally positive and nurturing, right?); a religious figure or your higher self (your inner wisdom); the last person who said ‘call me’ – who you haven’t called yet; someone you admire (living or dead, real or fictional), who you’ve never met: imagine yourself having a conversation with this person – how might they respond to your emotions and concerns?
4. Think of 5 places you could go to feel better. Nature heals – can you easily get to a park or a beach?
5. Think of 5 positive things that happened in your life this past year.
6. Write down 5 accomplishments, from this past year, that you’re most proud of. Don’t overlook the “small things”.
7. Write down 5 of your character qualities that you like best about yourself.
8. Find 5 things to laugh about. Some examples: go online and find some jokes, cartoons, or a funny movie clip.
“You have the need and the right to spend part of your life caring for your soul. It is not easy. You have to resist the demands of the work-oriented, often defensive, element in your psyche that measures life only in terms of output — how much you produce — not in terms of the quality of your life experiences…To be a soulful person means to go against all the pervasive, prove-yourself values of our culture and instead treasure what is unique and internal and valuable in yourself and your own personal evolution.”
Jean Shinoda Bolen, M.D., from the essay “Windows of the Soul” in Handbook for the Soul
“Stressed souls need the reassuring rhythm of self-nurturing rituals.”
Sarah Ban Breathnach in Simple Abundance
“It’s important to be heroic, ambitious, productive, efficient, creative, and progressive, but these qualities don’t necessarily nurture soul. The soul has different concerns, of equal value: downtime for reflection, conversation, and reverie; beauty that is captivating and pleasuring; relatedness to the environs and to people, and any animals; rhythm of rest and activity.”
Thomas Moore in The Re-Enchantment of Everyday Life
To learn more about developing effective coping strategies in the service of lifelong weight management, join my next weight management class, The Full Mind Weigh™ to Lifelong Weight Management. Details: www.thefullmindweigh.com/programs.html
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With your continued health in mind,
Doreen Lerner, Ph.D.
Director, The Institute for Lifelong Weight Management
Creator, The Full Mind Weigh™ to Lifelong Weight Management
The Institute for Lifelong Weight Management provides education and training. The Full Mind Weigh™ is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.