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The Full Mind Weigh™ to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching the skills you need to keep the weight off forever!

1. What is self-sabotage?

When we engage in behaviors that interfere with our long-term goals, we are engaging in self-sabotaging behaviors. Usually, these behaviors are performed automatically and unconsciously.

2. Examples of self-sabotage:

– Eating for “comfort” despite a desire to not regain the weight

– Failing to plan meals and prepare food ahead of time

– Turning off the alarm and going back to sleep instead of getting up to exercise – on a consistent basis

3. Why do people self-sabotage?

Often, self-sabotaging behavior results from emotional dysregulation – the inability to manage painful emotions in constructive ways. Some other common reasons include:

– low self-esteem (feeling unworthy of lasting success)

– fear – of failure, change, loss, disapproval, or even fear of success

– holding onto self-defeating thoughts

– impatience – difficulty with long-term persistence

4. How to put an end to self-sabotaging behavior:

– Be aware – observe yourself and your choices, take notes, journal – be aware of your self-sabotaging habits and behavioral patterns, and the emotions and self-defeating thoughts that underlie them

– Reconnect with your goals and values

– Avoid all-or-nothing thinking – remember that a slip does not have to turn into a catastrophe

– Work hard to accept that you deserve to be healthy – learn how to silence your critical inner voice

– Learn how to cope with your emotions – help is available in the form of therapy, workshops, and self-help books

– Replace self-defeating thoughts with self-empowering thoughts

“Self-sabotage is when we say we want something and then go about making sure it doesn’t happen.” – Alyce Cornyn-Selby, speaker, author, and nationally recognized master on the subject of self-sabotage

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

www.thefullmindweigh.com

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.