Lapses do happen despite our best intention and effort. We will try to take quick steps to go back to the road of healthy living. To refocus, there are steps we can follow. They are proven to work and have been employed by the Diabetes Prevention Program.
1. Talk back to negative self-talk. The first thing some people do in a relapse is blame themselves. We will not do this. Instead we will counteract this by talking positively to ourselves. Say that it will not ruin everything and then let's get back on track. Talking this way will make us feel better and help us refocus on our goal.
2. Ask why the lapse happened and learn from the experience. We will turn this slip into a learning experience. We will know why and learn what triggered the situation. This way, next time the same situation comes up, we will be ready to meet and resist it.
3. Refocus again and next meal time, get back on track and eat healthy instead of saying we will start tomorrow.
4. Talk to the support system. Family and friends will be a good source of help. Let us tell them what happened and why it happened. Then let's tell them that we have learned from this situation and what we plan to do so we can avoid any slips.
5. As the last step, let us keep things in perspective. We will concentrate on the positive changes we have made. We will remember that slips are learning opportunities and that if we haven't made progress, we would not have slipped. We will understand that lapses are part and parcel of lifestyle change.
What are the situations where we could lapse? We must identify these as they may disrupt our routines on when and how much do we eat and exercise. What are they? Here they come: Eating in restaurants, stressful situations, emotional triggers like anger and boredom, vacations, holidays and social events.
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