How’s your sunday going? I went to Bikram this morning and it went great! I was kinda afraid of going without having breakfast first but Bikram on an empty stomach is heavenly.. I was a lot more focused and felt much lighter than usual.. (Not: Make sure you have a snack before bed though, this gives you enough energy in the morning)
So today I wanted to write a post about self sabotage, a problem that most people encounter at a point in their lives.. You start out with good intentions but somehow your mind tricks you to do the opposite..
- Focusing on what is not working or not right.
–> Problem: Finding that you think a lot and speak a lot about what is going wrong can make you feel dissatisfied and can quiet your sense of purpose and ambition. Notice how often you speak about things that aren’t working.
–> Action: Ask yourself a new question: “What’s going right?” or “What IS working?” Begin to notice all the things, no matter how small, that are working well. Change your way of thinking!
- Being stuck in fear.
–> Problem: You worry a lot about the future and what is going to happen or might happen..
–>Action: It is time to put your focus on the present. We can’t control or predict the future or other people’s behaviors. All we can control is our own, right here, right now. Ask yourself the question “What is the worst thing that could happen?” Then, let go and know that it isn’t in your hands to control the future and that rarely do the scenarios we create in our heads occur.
- Feeling you have no value.
–> Problem: Do you forget all your accomplishments and lack pride in who you are and what you have accomplished? If you stew and obsess about the past or your lack of success or lack of goal achievement, then you’ll be stuck in noticing how much you lack as a person.
–> Action: You can choose to notice what you do that is good and that you can be proud of, no matter how small it may seem. Each day keep a log of what you are grateful for about YOU. When you hear your “inner coach” or inner voice telling you what you haven’t done right or well, turn down the volume on it and turn on the volume to hear the voice that knows the TRUTH about who you are and how you add value to the world. Acknowledge yourself for at least 5 things each and every day that you did well. Each day, compliment yourself on something you did that you feel good about.
- Comparison of self to others.
–> Problem: Do you constantly compare yourself to others and then feel badly when compared to them? Comparison doesn’t motivate us to do more or be better, instead it makes us feel we’ll never be good enough and we aren’t right now.
–> Action: Write out the 5 qualities you like best about yourself. Then write out what you value most in your life. Reread this list from time to time.. Source
Here are some more usefull tips to avoid self-sabotage and to get you on track towards a healthy lifestyle:
- Look elsewhere for comfort for any problems. Instead of reaching for the ice cream pale or the cookie jar, have a cup of tea, take a walk, phone a friend, watch a movie, listen to music, read or hit the gym.
–> My solution for this is Bikram Yoga, afterwards I always feel so healthy and emotionally stable and I don’t have the need to snack candy or unhealthy stuff..
- Take ten minutes to pass. When you have a craving, accept it but don’t act on it. Generally with emotional eating, the problem comes when people act immediately on a craving. It you give yourself some time to “think it through” it will pass. Curb cravings with flavoured herbal tea, they are healthy, tasty and will satisfy your oral fixations.
–> When I have a craving, I usually just dig in without even thinking about it. I really have to work on thinking it through and realising If i’m hungry or just want to eat for any other reason..
- Don’t bring junk food home. If it’s not there, you can’t eat it. If you are craving something un-healthy, you will be less likely to eat it if you have to go to the store to get it.
- Always leave something on your plate. Even if it’s just one bite. This reminds you that you are in control of the food, not the other way around. A little bit of empowerment can go a long way!
- Eat right. If you aren’t getting what you need from your diet you will be much more likely to emotional eating. Always eat breakfast following which eat a small meal every three to four hours. Your diet should consist of lean proteins, whole grains, fruits and vegetables.
–> This is very very important!! If I don’t fuel myself enough during the day and I come home feelin ravenous, I tend to eat too much.. Eat when you are hungry.. If you eat a portion size that’s right for your body, you will start eating every 3-4 hours because you’re body is telling you to
- Exercise and sleep. When you are working out and sleeping regularly you feel better and are able to better deal with stresses.
- Make a healthy choices. If you must “fill the void” have fruit, vegetables with dip, or unbuttered air popped popcorn. Source
And I have some more eats to share with you guys )
Fresh fruit bowl with raisins and nuts..
Multigrain bread with spinach, hummus and veggie burger + multigrain bread with salmon + carrots with raisins and apple
Soy yoghurt with fresh mango and apple, oats and cashews
I also went grocery shopping : a whole weeks worth of goodies
Beans, sunflower seeds, trio of hummus and sundried tomatoe tapenade
Blueberries, some exotic unknown fruit ( which is yammy ) and lemons
Apples, Organic bread, banana and chickpeas
Organic bread with nanner and cashews.. and ofcourse chocolate chips
-Do you ever self sabotage yourself? Do you sometimes have discussions with your own mind?
- What is the one food you always bring home from the grocery store: Any favorites?