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Recognize Risk
By now, you
have begun and completed some important health-enhancing changes in your diet
and activity patterns. Now you want to know how to keep the changes going. What
can you do to avoid a "relapse" back to old patterns. Yes, as you
had hoped, there are some skills that help secure long term results.
The first skill
is to recognize times ahead that are likely to be "set ups" for relapse.
G. Alan Marlatt and his colleagues at the University of Washington are well-known
for their study of relapse risk in people changing behaviors. This group has
identified 3 main conditions that explain up to 75% of all relapses. Be alert
for these conditions in your life and work to develop skills that will prepare
you for success when meeting them ahead.
| Risk Condition |
Example |
How To Prepare |
| Negative Emotions |
Experiencing fear, sadness, shame or anger when you are alone
and without other support or resources. |
Develop more skill recognizing and managing
emotions. Give yourself other options
besides food. Use positive thinking to
help improve self respect and acceptance. Learn to handle
stress effectively. |
| Conflict With Another |
Having an argument or exchanging hurtful words can result
in overeating as a way to "stay calm", soothe yourself or say
"I'll show you.".. |
Develop more skill to communicate
effectively with others. Learn to "Let
Go" where you have no control. |
| Social Pressure |
Social pressure is a step up from social influence. Pressure
carries a negative consequence if you say "No" (unwanted attention,
ridicule or exclusion). |
Develop more skill to build social support.
Learn to be assertive
in discussing your needs and requests of others. |
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