THREE WAYS TO STOMP OUT SELF-SAB­O­TAGE

For a more ful­filled, hap­pier and mean­ing­ful life

Great Health Guide - - CONTENTS - Andy An­der­son

Do you grab for that dough­nut when you feel stressed? Do you tell your­self you’ll only have one slice of pizza and then end up eat­ing the whole thing? Do you skip go­ing to the gym and in­stead lounge on the couch and spend the time watch­ing hours of mind­less TV? Do you wake up late rather than get up early enough for a run through the park?

Are you a self-sabo­teur?

Like most peo­ple, you know you have to eat well and ex­er­cise reg­u­larly to be healthy, live with en­ergy and have a great physique. And, of course, you want all those things. Ev­ery­one does. So why is it that your mind de­faults to self-sab­o­tag­ing be­hav­iour as soon as you let your guard down?

Well, there are many rea­sons. Here are just a few:

Low self-es­teem: You feel unim­por­tant and not worth tak­ing care of, as if you don’t de­serve health and hap­pi­ness. It’s eas­ier to self-med­i­cate with food, al­co­hol, drugs, shop­ping …You name it.

Poor self-im­age: Low self-es­teem leads to a poor self-im­age and your head fills with self-de­feat­ing thoughts like, ‘I’m stupid’, ‘I’m un­able to con­trol my eat­ing’, ‘Go­ing to the gym is hope­less. I’m too fat and tired to work out’, ‘I’m a fail­ure’.

Bad habits: Be­cause you don’t value your­self, you have not taken the time and put in the ef­fort to change your bad habits. As a re­sult, you stop at a fast food place and eat junk food, rather than take the time to shop and pre­pare a home-cooked meal. You eat your food down in front of the TV and then fall fast asleep, rather than work­ing out at the gym, or tak­ing a brisk walk, run or bike ride through the park.

All these sab­o­tag­ing bad habits doom you for fail­ure. Why do you find it so hard to break out of them? Self-sab­o­tag­ing be­comes a safety mech­a­nism – the brain’s way of pre­vent­ing hurt by keep­ing you within your com­fort zone.

Here are some ways to pre­vent self­s­ab­o­tag­ing:

1. Ac­cept your emo­tions: We all have neg­a­tive thoughts. We all feel anger, sad­ness, re­gret, hate and re­sent­ment. Ac­knowl­edge that these neg­a­tive emo­tions ex­ist and learn to ac­cept the full range of emo­tions you ex­pe­ri­ence. Make friends with them. Once you stop re­sist­ing neg­a­tive emo­tions and re­alise they’re just phys­i­cal sen­sa­tions, they’ll lose a lot of their power over you.

2. Prac­tice self-com­pas­sion: Be kind to your­self. No one is per­fect. Ac­cept that you have flaws and move on from mis­takes and fail­ures. A sin­gle set­back doesn’t mean all is lost. You can al­ways bounce back and change if you prac­tice a pos­i­tive thought mind­set.

3. Cre­ate strong ‘pain and plea­sure’ mo­ti­va­tors: The beauty of your mind is that it’s very sus­cep­ti­ble to change. You can take ad­van­tage of this by build­ing strong men­tal as­so­ci­a­tions around each of your self-sab­o­tag­ing be­hav­iors. List all of the painful con­se­quences as if you were to con­tinue do­ing a cer­tain neg­a­tive be­hav­iour (e.g. I’ll get fat, I’ll be unattrac­tive, I’ll die younger etc.). Make sure you go re­ally deep with this to bring up as much pain as pos­si­ble. Now, if you re­in­force these neg­a­tive as­so­ci­a­tions over and over again, soon you’ll find your­self avoid­ing those be­hav­iours.

Do your­self a favour in 2016. Dare to take risks! Jump out of your safety net. Break through your com­fort zone. Do­ing so will help you elim­i­nate self-sab­o­tag­ing be­hav­iour.

You will live a more ful­filled, hap­pier and mean­ing­ful life.

Andy An­der­son is the CEO of Ul­ti­mate You. Us­ing his three pil­lars of change method­ol­ogy, mind­set, nu­tri­tion and train­ing, Andy has helped thou­sands of peo­ple to trans­form their mind, body and life outlook and be­come lean, en­er­getic and healthy. Andy’s phi­los­o­phy is that weight loss and fit­ness can’t be achieved just with a phys­i­cal train­ing pro­gram, mind­set and nu­tri­tional habits also need to be ad­dressed to achieve long term change in a pos­i­tive way.

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