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3/21/2011
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DIABETES PREVENTIONDIABETES PREVENTION::the WEIGHT the WEIGHT is over!is over!
What you need to What you need to THINK!THINK!
Valerie Myers, PhD.Dept of Behavioral Medicine
Division of Education
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Why do we eat?Why do we eat?
The simple answer: “because we’re hungry!”
But what else?
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Eating in Our SocietyEating in Our SocietyE ti f th j t Eating for many more reasons than just because we’re hungry (sometimes good, sometimes not)
Early humans Early humans Famine
Modern AmericaLOTS of good-tasting food available, accessibleMedia advertisementsNot much necessity for physical activity
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Emotional EatingEmotional Eating
People overeat as a way to reduce negative thoughts and feelings about themselves.
To avoid these thoughts/feelings people may focus To avoid these thoughts/feelings, people may focus on immediate aspects of the environment (e.g., smell, texture, taste of food) rather than thinking about goals for healthy eating/weight loss.
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Emotional EatingEmotional Eating
Emotional eating is not always a bad thing
When is it good? not so good?
In what situations do people tend to eat emotionally? (positive and negative)
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Blame Your Brain?Blame Your Brain?
The brain is involved in all that you doHow you:ThinkFeelFeelAct
Who you are:The different “roles” you play
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The “Cycle”The “Cycle”
Thoughts
FeelingsBehaviors
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Automatic ThoughtsAutomatic Thoughts
Just below threshold of awareness Accessible Lead to emotion Can be positive or negative Can be positive or negative
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O G S FEELINGSEVENT THOUGHTS FEELINGS
“Bad” lab results
“I am going todie sooner.”
Anger, fear
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Toxic ThoughtsToxic Thoughts
Polarized thinkingeverything is seen as an extreme and there is no middle
ground
“Should”-ingreprimanding yourself for things you should have done
Magnifyingg y gblowing problems out of proportion
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Thoughts and Healthy LivingThoughts and Healthy Living
Your thinking impactsMotivationReadinessAbility to Maintain positive changes over timeAbility to Maintain positive changes over time
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Health Belief ModelHealth Belief Model
Behavior change is determined by whether people
perceive themselves to be susceptible to a particular health problemparticular health problem (If I smoke, I might get cancer.)
believe the problem is serious (How bad is getting cancer?) (How bad is getting cancer?)
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Health Belief ModelHealth Belief Model
Perceived Susceptibility Perceived Seriousness Perceived Benefits of Taking Action Barriers to Taking Action Barriers to Taking Action Cues to Actions
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Social Learning TheorySocial Learning Theory
Must believe you have the needed skills to change behavior (self-efficacy) before you will take action
Skill development comes through modeling Modeling is most effective when it addressesprior attempts to change behavior strategies that were and were not successful g ideas to help succeed this time
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Transtheoretical Model (Stages of Change) Transtheoretical Model (Stages of Change)
5 discrete stages of change
People move from one stage to the next in the f hprocess of change
May repeat stages several times before achieving lasting change
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Stages of ChangeStages of Change
PrecontemplationContemplationPreparationActionMaintenance
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TipsTips
Know your level of readinessOn a scale of 0-10, how ready are you to start
making a change?
Know your level of motivationOn a scale of 0-10, how motivated are you?
Know your WHYWrite down why you want to make a change.
What is your purpose?
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TipsTips
Make your Thinking a priorityWhat kind of thinker are you?What influences your positive and negative
thoughts?thoughts?
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Tips: 6 main stepsTips: 6 main stepsS 1 Id if h i i h i h i f di Step 1 : Identify the situation-what is the trigger of distress.
Step 2 : Identify the emotion – rate its intensity.
Step 3: Identify thoughts –including automatic thoughts that preceded emotionpreceded emotion
Step 4 : Challenging thoughts and beliefs. Evidence for and against the thoughts.
Step 5: Respond to unhelpful thoughts – replace automaticStep 5: Respond to unhelpful thoughts replace automatic thoughts helpfully and realistically.
Step 6 : Reevaluate belief/ thoughts/ emotion.
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Tips: Effective Emotional EatingTips: Effective Emotional Eating
Make a conscious decision to allow yourself self-soothing eating
Notice the point of diminishing returns (the point Notice the point of diminishing returns (the point at which you’re not enjoying it anymore)If you feel better after having a treat, then you have used
food effectively.
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Tips: Effective Emotional EatingTips: Effective Emotional EatingS lf th ith t f d Self-soothe without foodFocus on your sensesDeep breathing, physical activity, take a
bath, look at art
Do something funWatch a movie, talk on the phone, read, etc.
Keep your hands busyp y yPet an animal, clean, paint your nails,
knitting/needlepoint
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