Navigating Setbacks with Self-Compassion

Welcome to my blog at supporttostopovereating.com.au.  Today, I want to talk about a topic near and dear to many of us on the journey to recovery: navigating setbacks when we try to do self-compassion, (especially when we’re still emotionally eating.)

Understanding Setbacks

It’s important to recognize that what we might call a setback is not a failure; a setback could be seen as an expected part of any journey involving change.  When we’re trying to stop emotionally eating, our setbacks offer valuable lessons.  Like the tides of an ocean, setbacks ebb and flow, reminding us of the natural cycle of life.

Acknowledge Your Emotions

When setbacks occur, pause to acknowledge your feelings without judgment. What emotions are arising within you?  What “triggering event” led to your choosing food as a way to cope?  By identifying these possible triggers and feelings, you are taking the first step towards understanding the deeper roots of emotional eating.

Practicing Self-Compassion

Practicing self-compassion is essential.  Imagine how you would treat a dear friend facing the same challenges.  Offer yourself the same patience and understanding.  Remember, you’re doing your best, and every effort counts – and that’s the truth!

Reflecting and Learning

After a setback, take time to reflect without judgment.  What were your particular set of triggers this time around?  How were you feeling when this trigger hit?  Use this insight to prepare for future challenges.  Another way of looking at a “setback” is that it is simply an obstacle to get around and that it provided the impetus to learn something new for you.  Reframing negative thoughts can also help; instead of saying, “I failed again,” try “This is an opportunity to learn more about my triggers.”

Building Resilience

Gradually, we can work to replace our emotional eating with healthier coping strategies like physical activity, meditation, journaling or colouring-in.  Build a support network of people who can offer encouragement and accountability.  You will have much company and common goals with others going through similar situations.

Celebrate Small Wins

Remember to celebrate small wins. These victories as we can call them now, build resilience and bolster our motivation and self-esteem.  Each step forward is progress, no matter how small it may seem.

I hope this guide offers you some solace as you navigate the complexities of emotional eating.  There will always be another opportunity to practise getting better at doing self-compassion, with our human behaviour almost guaranteeing it!

Thank you for being part of our community at supporttostopovereating.com.au. Sharing your journey brings strength and hope, and together, we thrive.