|
Post by mare on May 2, 2021 5:09:53 GMT -5
Getting this up a day early because I have time and thought it might be helpful for some to have the weekend to gnaw on the (g)notions. I also decided to make my mantra for the month "mindset May" so getting this out there is on brand. For the next few weeks we'll be going through the traps in descending order of our overall scores. Please continue to practice the 10 foundation strategies and report on how those are going as well when you share your thoughts on the traps. I'm doing brief recaps in light of #1, this is the busiest time of year (end of semester and spring is worse than fall b/c of things like graduation/thesis submission deadlines for my students). The book gives lots more juicy tidbits and I encourage you reading it. Stress traps fall under internal aka "How I trap Myself" (page (47). Here they are - 1. Too busy (what can you change? is this even true?) 2. Unreasonable Rules (watch those shoulds!) 3. The de-stress with food trap (Yes. In fact I really made this my April home for much of it. Didn't work!) 4. When things calm down (Reality - being in control of your consumption DECREASES stress. Honest.) Good reminder - more cards when there is more stress. Like that saint who said pray for an hour unless you're busy then pray for two. We've all been under tremendous stress during the pandemic even if you've had it on the easier side of things (no job loss or deaths for example as was, gratefully, the case in our house). fitin14 , pirouette , sweetmarsh52 , gemellus , Cyn , Emily.Postal , beherenow , ontosomething , charlotte21 , phoenix , digplantweed , lindabee , lumberjack55 , wendroz , corgi , mary~m , peacemama , bunzoni , tina1966mi , mollyrox , melbre , Emily.Postal , irisinnia , gracie
|
|
|
Post by ontosomething on May 2, 2021 7:47:27 GMT -5
mare - I’m sorry to hear about your stress. Hopefully going through this trap is helpful for you. These things stuck out to me from the reading: Stress Traps “Unless you are properly prepared to escape them, stress traps aren’t just bumps on the weight-loss road; they’re sinkholes that can swallow you whole. Stress is often the destroyer of good intentions.” “You can’t add water to a glass that’s already completely full. You will need to pour some out to make room for you in your life. It will be worth it!” “When you don’t give yourself enough opportunity to decompress, you run the risk of using food as a pressure valve. Zeroing in on your “hot spots”—your moments of greatest stress—and figuring out how to solve the problem can help you defuse the stress so you don’t try to stuff it down with food.” “When you go through a stressful time and lose control over your eating, that loss of control makes you feel more stressed. Keeping your eating on track during stressful periods can help you feel generally more in control, lowering stress instead of adding to it.” Reading through all of this makes me reevaluate my plans for the day. I need to create a better balance between things that need to get done and things that create health and wellness. There is a lot to think about here. Now I need to work on my escape plan. Beck on!
|
|
|
Post by charlotte21 on May 2, 2021 8:32:02 GMT -5
mare - I’m sorry to hear about your stress. Hopefully going through this trap is helpful for you. These things stuck out to me from the reading: Stress Traps “Unless you are properly prepared to escape them, stress traps aren’t just bumps on the weight-loss road; they’re sinkholes that can swallow you whole. Stress is often the destroyer of good intentions.” “You can’t add water to a glass that’s already completely full. You will need to pour some out to make room for you in your life. It will be worth it!” “When you don’t give yourself enough opportunity to decompress, you run the risk of using food as a pressure valve. Zeroing in on your “hot spots”—your moments of greatest stress—and figuring out how to solve the problem can help you defuse the stress so you don’t try to stuff it down with food.” “When you go through a stressful time and lose control over your eating, that loss of control makes you feel more stressed. Keeping your eating on track during stressful periods can help you feel generally more in control, lowering stress instead of adding to it.” Reading through all of this makes me reevaluate my plans for the day. I need to create a better balance between things that need to get done and things that create health and wellness. There is a lot to think about here. Now I need to work on my escape plan. Beck on! I love this, I will steal and print it.
|
|
|
Post by Emily.Postal on May 2, 2021 9:16:37 GMT -5
Here. Thank you Mare.
|
|
|
Post by pirouette on May 2, 2021 9:25:51 GMT -5
What is the mantra (paraphrasing): when other things are out of my control, I am the only one who controls what goes in my mouth. Even though today is a relaxed day for me, when I joined a live 10 min meditation class earlier I was amazed at all the thoughts that kept jumping into my mind (you should do this, oh what about that, etc) while the instructor encouraged us to be in the moment, while acknowledging that these distractions are totally normal. I will try to keep this in mind today-nothing can happen in the past or is happening in the future. There is only the current moment. Wishing you less hectic times soon, mare.
|
|
|
Post by mare on May 2, 2021 10:26:35 GMT -5
Thanks all. Great list ontosomething! I too am snagging it to read daily.
|
|
|
Post by fitin14 on May 2, 2021 15:55:23 GMT -5
|
|
|
Post by gemellus on May 2, 2021 20:27:14 GMT -5
I have been gone a couple of days. I spent time this weekend catching up and pulling my head out of my a.. mare I looked back at the pink book like you suggested. I did some deep evaluating and realized that I have time... I just wanted an excuse. I have pulled myself up and I think am headed in the right direction. The card I am focused on right now is "To lose weight you must fit the rest of your life around a healthy lifestyle, not try to fit it in." I am a stress eater but I don't have the daily stress like a lot of you do. I don't have children at home anymore and my job is part time. I am having some issues with depression, which I had never encountered before. It does cause me some stress just trying to make my way through it but it is getting better. I have planned my menu, got my grocery list ready and have found some good memories. Thanks mare for doing all that you do for us.
|
|
|
Post by mare on May 3, 2021 8:09:17 GMT -5
Morning! Monday is a great day to follow the steps. My tough part today is going to be a combo of tired from not sleeping great and relief because my kid is back in school for the first time since last March! I have a food plan and I will reread my arc if tempted to stray. fitin14, pirouette, sweetmarsh52, gemellus, Cyn, Emily.Postal, beherenow, ontosomething, charlotte21, phoenix, digplantweed, lindabee, lumberjack55, wendroz, corgi, mary~m, peacemama, bunzoni, tina1966mi, mollyrox, melbre, Emily.Postal, irisinnia, gracie
|
|
|
Post by wendroz on May 3, 2021 9:18:57 GMT -5
Thanks Mare for providing us with the means to study as a group, it’s very supportive for me. I too join on thanking ontosomething for the list. Today is my normal day off but my vacations starts, I leave early. My stress is due to the fact I will still have to work a few hours each day upi to Thursday to get some details done. I know shoving my face in a pie won’t really help. So this timing and realizing I can dump some of the water out of my overflowing cup is fine! The closet police aren’t coming to inspect the tide as of my closets anytime soon...
|
|
|
Post by lindabee on May 3, 2021 10:14:51 GMT -5
Great list ontosomething! I am working today. However on work days I am more prepared with my food choices/eating. It's the days I don't work that give me trouble. I don't have a lot of stress in my life, at least not on a daily basis. But sometimes I feel as if I am waiting for the other shoe to drop if things are going well. Does that make sense? In re-reading my responses to the "What are your Biggest Traps" Quiz, I scored a little higher in the Stress Total than in the Emotional Eating Total. That isn't really the case. I am more of a bored, tired, upset, I don't care type of eater rather than a stress eater. I need to re-evaluate my answers.
|
|
|
Post by beherenow on May 3, 2021 10:44:34 GMT -5
Here. BBL. I have read the chapter twice the last few days. I will make up some new cards.
|
|
|
Post by pirouette on May 3, 2021 11:15:01 GMT -5
I am having an attack of the 'smugs'. Going along with Noom daily reading and thinking, "oh, I remember that from a previous Beck lesson". "Oh, this sounds familiar...".
Continuing daily weights. Still letting the scale do a mind frag, will probably be fighting that battle long term.
Slow and mindful eating. Short walk at noon.
|
|
|
Post by phoenix on May 3, 2021 12:41:05 GMT -5
I have no idea why I have floating anxiety .
|
|
|
Post by mare on May 3, 2021 12:45:31 GMT -5
phoenix, I am attributing mine to the pandemic.
|
|
|
Post by ontosomething on May 3, 2021 14:39:04 GMT -5
Hello all-
I am back on plan as of today and it feels good. I agree that we need to empty our own cups out to make room for ourselves.
I am up less than one pound this week so I consider that a success.
I am weighing myself each day and I am finding that I like the additional data.
Wishing you all a little less stress the rest of the day, the rest of the week!
I'm so glad that I am part of this review. I feel that it is keeping my head in the game and that is so important to me. Thank you all for being on this shared journey.
Beck on!
|
|
lani
This space for rent
Posts: 45,936
|
Post by lani on May 3, 2021 14:50:53 GMT -5
phoenix , I am attributing mine to the pandemic. And politics.
|
|
|
Post by peacemama on May 4, 2021 1:37:28 GMT -5
Catching up the posts and readings from the past week. Always nice to find y'all still here, even when I drift away for a bit. Recently I've allowed work to throw my self care schedule off track. This Beck stress trap is timely.
"Your goal requires an investment of time and energy." p. 54 I really appreciated that image of needing to make space in a completely full water glass.
|
|
|
Post by ontosomething on May 4, 2021 5:44:39 GMT -5
Looking forward to another solid day under my belt.
Yesterday I feel as though I emptied some water from my cup to make room for me.
I had a really solid day at work and night at home. It was refreshing to have had a plan and for it to be successful.
Have a great stress free or stress less day. Beck on!
|
|
|
Post by mare on May 4, 2021 6:49:37 GMT -5
Happy Tuesday! fitin14, pirouette, sweetmarsh52, gemellus, Cyn, Emily.Postal, beherenow, ontosomething, charlotte21, phoenix, digplantweed, lindabee, lumberjack55, wendroz, corgi, mary~m, peacemama, bunzoni, tina1966mi, mollyrox, melbre, Emily.Postal, irisinnia, gracie
|
|
|
Post by fitin14 on May 4, 2021 10:06:23 GMT -5
I am here. lots of stress so its timely. working through things to the best of my ability!
|
|
|
Post by wendroz on May 4, 2021 13:42:06 GMT -5
Happy Tuesday. Finishing up a few work chores so I can turn work off. Also spending some time on strategies to reduce stress. The daily weighing is interesting and wild to see the fluctuations. I am sticking with. Monday’s days as the official recording. I’m working on moving from the scenario of when the chaos reigns into putting a plan in action. Putting down my fork and deep breathing as the book described is helping, I’ll keep chanting quit rushing until I quit rushing.
|
|
|
Post by lindabee on May 4, 2021 15:59:19 GMT -5
Happy Tuesday
Had a good on-plan Monday. Not perfect, but good. I'll take that.
Today I am working on reading my ARCs and eating slowly and mindfully. It seems like no matter how hard I try to do both those things, using all the tricks and suggestions from books and on here, I eventually let those two things fall by the wayside.
|
|
|
Post by peacemama on May 4, 2021 17:31:05 GMT -5
Tuesday focus: eat seated.
|
|
|
Post by beherenow on May 4, 2021 19:42:04 GMT -5
I made up one additional stress trap card directly quoting the book. My life is not currently stressful but inevitably stress will revisit me. I need to remember that when my life is crazy one of the things I must make time for is healthy eating. For me I must have more ingrained habits and plan wisely now. Proactive now so better prepared for stressful times whether just a random day or a longer period. I often feel like the laziest, most undisciplined person around. 😄😉😋
|
|