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November 28, 2007 | Issue 144 |
Holiday party buffets are my downfall. How can I stay calm and controlled?
“You can handle this situation and similar types of stress-inducing events with ease and mastery if you plan in advance,” advises psychologist Dr. Susan Grober, Director of Behavioral Health and Wellness at the Pritikin Longevity Center.
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“When you’re prepared, you’re calm and rational and can make good decisions.”
For stressful situations like holiday buffets, “inoculate” yourself, as Dr. Grober teaches at Pritikin, with the following “4-Step Method of Stress Inoculation”:
1. Prepare for the Stressful Situation:
- Ask yourself, “What do I have to do to stick to the Pritikin Eating Plan?
- Tell yourself, “I can make a plan to deal with this challenging situation.”
- Develop the plan and write it down. For example, take an index card and write what you’ll eat during the cocktail hour, the main course, and at dessert time. Bring the card with you. Don’t make decisions at the party! Your decisions were already made at home, when you were calm, rational, and not experiencing the stress of unhealthy temptations that lead you away from your healthy goals.
- Practice positive but rational self-talk: You might say to yourself:
- “This could be a tough situation, but I have a plan and I can handle it.”
- “I’m going to the party to celebrate the holidays with friends and family, and this, not food, is the reason for this party.
- “I may be tempted, but that’s natural. I’ll just practice some relaxing breaths, and wait for the urge to pass.”
Heartburn or Heart Attack?
Heartburn symptoms, often more common during the holiday season when we eat foods we normally don't eat, may frighten some because the symptoms may be mistaken for a heart attack. Here are some basic guidelines. If your discomfort feels like pressure rather than burning, and it gets worse, call 911 and ask for an ambulance. Call 911, too, if you feel short of breath, nauseated, and/or sweaty - all classic symptoms of a heart attack.
2. Confront the stressful situation:
You’re at the party! Reassure yourself that you can handle it. You have a plan and have been encouraging yourself with positive self-talk.
- If you need to, escape for a mini-relaxation. Find an empty room, sit down, close your eyes, and take 10 deep long diaphragmatic (from the belly) breaths. This brief relaxation builds in a pause. A pause gives you time to take charge. Remember, urges will pass.
- Use positive, rational self-talk to increase your feelings of confidence and commitment:
- “I can meet this challenge. I have a plan, and I’m in charge.”
- “I’m here to celebrate a special occasion, not a special binge.”
- “I’ll enjoy the people, and it will be a great evening.”
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Copyright 2007 Pritikin Longevity Center & Spa. All rights reserved.
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Pritikin Perspective - Healthy Living Made Easier
Pritikin Perspective is a publication for Alumni of the Pritikin Longevity Center. It is dedicated to helping people make healthy changes in their lives. The articles in this publication should not be considered specific medical advice, as each individual circumstance is different. You are strongly encouraged to seek medical advice before beginning a program of diet and exercise.
Editor/Writer: Eugenia Killoran.
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