When Jill ate five pieces of pizza at the mall one night, she assumed it was because she was overly tired from shopping.
But as she looked at the events and emotions from earlier in the day, it was obvious that fatigue wasn’t the only problem.
By asking “and what else?” Jill was able to identify the “last straw” as well as a series of events and issues that contributed to her eating. Here is her “behavior chain” of events:
- I was tired from shopping and the food court was a convenient place to rest.
- I didn’t want to go to the mall but my daughter begged me to go.
- We were supposed to go to dinner with friends but we couldn’t get a babysitter.
- I was irritated because my husband was supposed to call the babysitter and he forgot.
- My husband went to dinner with our friends anyway, so I felt disappointed and left out.
- Instead of coming home after work, he even went with them for drinks before dinner.
- I was missing him a lot and I wished that he’d stopped at home first.
- I guess it’s all connected to his phone call earlier in the day. He said they just announced some more layoffs at his company and this time, his job may be at risk.
In truth, Jill probably did eat because she was so tired. But while her fatigue seemed like the “last straw,” the real source of her emotional eating started a lot earlier in the list.
In addition to her anger and frustration about the dinner party, Jill was feeling anxious and fearful about her husband’s job.
Although it may seem like it was the last straw that prompted you to give in and eat, the real source of your emotional eating probably happened a lot earlier in the list.
Today’s assignment (My answers are in blue)
1. Watch for events that hook together, putting you at risk for “last-straw eating.” Write a list.
I still remember all the stress from my husband’s job search and how let down we felt once he learned that he didn’t get the job. But while we thought the “last straw” was hearing he didn’t get it, I think it all started a lot earlier in the process.
2. Think of ways you can prevent last-straw eating. Describe at least one thing that will protect you from eating once you reach that frustration point.
I’ve learned to keep asking myself, “What’s going on?” or the question, “and what else?” during times like this.
3. Write down one action you can always reach for on days when a series of events wears you down.
Wait ten minutes before eating, and do something positive during that time.
Excerpted from Day 82 in the book, 100 Days of Weight Loss