Recognizing & Avoiding Sabotage During COVID-19
By: Dr. Kim Feinstein, Psy.D., Red Mountain Clinical Psychologist and Behavioral Weight Loss Specialist
Our lives have dramatically changed since the onset of COVID-19. We are now dealing with an ever-changing environment and massive disruptions to our daily lives.
These disruptions to our lifestyles can cause feelings of depression, anxiety, boredom, or loneliness. If these negative emotions are not overcome properly, they can lead to self-sabotaging behaviors: destructive behaviors directed at oneself. These behaviors undermine one’s efforts towards a goal and ultimately impede success.
You may be engaging in self-sabotaging behaviors without even realizing it! Read below to discover some common examples of these negative behaviors, plus healthy alternative ideas.
Behaviors to Stop
Research shows that people who eat while working, watching TV, reading, talking on the phone, or listening to music eat about 10% more than they would if they were focused on their food!
Many people turn to food as a coping mechanism for feelings of anxiety, depression, and more. Often times, this leads to eating too much high-calorie, high-sugar, and high-fat food.
Excuses for poor behaviors can include things like “It’s only one bite,” or “I’ll be better tomorrow,” which can hold you back and further deter you from achieving a healthy lifestyle.
If you can relate to any of the above behaviors, you are not alone! Challenge these tendencies and set yourself up for success by combatting them with the following positive behaviors:
Behaviors to Start
Measuring Portion Sizes
Use measuring tools and appropriately-sized
plates and bowls when eating meals or snacks.
“Guesstimating” or eyeballing them can put you
over your true calorie needs every day.
Using a Tracker
Using a tracker, such as the free RM mobile app, can help you stay aware of your daily food intake, exercise, and water consumption. Plus, it
can help you stay aware of where you are in
terms of your daily nutrient goals!
Practicing Positive Self-Talk
Make it a habit to use positive self-talk and positive affirmations which motivate you to continue working towards your goals.
Ex. “I can stay on track,” “I can and will reach my weight loss goals,” etc.
For more information on how to stay on track during COVID-19, click here to explore our coronavirus blog series.
Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders & prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.