Have you noticed self-sabotage has a way of creeping in just when things begin to work.
You start feeling more in control, then suddenly old habits return. That can feel frustrating, but it is also very common. In my Sunday Times bestselling book The Weight’s Over, I share that 85 per cent of people in my Diet Dossier survey said self-sabotage was the reason they could not sustain diets.
What is really going on
Self-sabotage is often misunderstood. It is often the mind trying to protect you, even when that protection is unhelpful.
Change can feel unsettling and even positive change can bring discomfort. Losing weight can stir up fear, uncertainty and pressure. It can change how you see yourself and how you think other people see you. For many people, that is where old habits start pulling them back towards what feels familiar.
There are three main underpinnings for self sabotage; fear of change, unrealistic goals and a lack of coping mechanisms. Today we will focus on a lack of coping mechanisms!
A lack of coping mechanisms
Stress is a well-documented trigger for behaviours that counteract weight-loss efforts. Without effective coping strategies, you may turn to food for comfort, using it as a mechanism to manage negative emotions.
When life feels overwhelming, food can become a way to cope. It can soothe, distract and comfort you in the moment. So if you find yourself snacking when you are anxious, drained or upset, it can often mean food has become your coping strategy.
April is Stress Awareness Month so what can we do to overcome stress and self sabotage.
How to Cope in a Kinder Way
Notice your triggers
Pay attention to the moments when you want food most.
Are you tired, lonely, cross, bored or overwhelmed? Awareness is where change begins.
Create a small pause
Before reaching for food, pause for a moment.
Take a few slow breaths. Make a cup of tea. Step outside and ask yourself what you really need.
Find other ways to soothe yourself
Food cannot be your only form of comfort.
A short walk, an early night, a chat with someone you trust or a few quiet minutes to reset can all help you feel supported without turning to food.
Be kind to yourself
A wobble does not mean you are back at the beginning.
It means something needs attention. The more compassion you bring, the easier it becomes to learn and move forward.
A Final Thought
Self-sabotage can be sign that stress is high and your coping tools need support or an update.
So this Stress Awareness Month, take a gentle look at what is driving your eating. When you strengthen the way you cope, you strengthen your ability to create lasting change.
If you would like to understand more about self-sabotage and how to move past it, head over to my YouTube channel where I share more on this.
