Explore Self Care to Restore Balance During Hard Times
Self-Care Plan from Changing from the Inside Out
By Christine Jensen Ph.D., RD
Physical Activity
“To be alive is to move. The unmoving water becomes a stagnant pool” (R. Ryan and J. Travis)
Realistic expectations lead to success. A realistic exercise program for me for this week would be…
Nutrition:
“I can resist everything except temptation” (Oscar Wilde)
I will focus on what I will do instead of what I will avoid doing. I will keep it realistic. This week I will…
Emotional Balance:
“There ain’t much fun in medicine, but there’s a heck of a lot of medicine in fun.” (Josh Billings)
Being emotionally balanced can relieve my cravings. Fun needs to be a priority in my life, not something I do when I have time for it. This week I will…
Getting Support:
“You don’t need help falling down but a hand up is sure welcome” (Ken Alstad)
I will develop and maintain a support system so that I can seek help from friends, support groups or professionals if I need it. This week I will…
Optional:
My current weight is pound, a gain / loss of pounds.
I exercised a total of minutes this week.
Over the past week, I noticed the following changes in my relationship to food:
Restoring Balance Restoring Balance from Changing from the Inside Out
By Christine Jensen Ph.D., RD
Feelings and Needs
Describe the situation (1-3 sentences):
As I think of this situation: What emotions (not thoughts) and what physical sensations do I notice? (Focusing on the sensation can help you become aware of the emotion.) Name each emotion as it emerges. Let yourself sit with the feeling.
When done, check again: Are there any others?
Ask:
What do I need to come into more balance about this issue?
What do I need to just feel better in this moment?
Do I need something from myself, from someone/something outside myself? Or both?
What do I need? If from outside: from where/whom?
What "first step" could I take toward getting this need(s) met?
What emotions/sensations do I notice now? How in or out of balance do I feel?
Do I want to stop here, or explore my expectations and beliefs?
Expectations and Beliefs
As I consider this situation, what expectations ("shoulds"), am I aware of having, towards myself, others, the situation, life, etc?
For each identified expectation:
Is it reasonable? Is it realistic? If not, what expectations would be reasonable and realistic?
What thoughts, attitudes or beliefs might be blocking me from:
-Taking appropriate action to improve the situation?
-Moving into acceptance of what I can't change?
For each identified thought, attitude or belief:
What thought, attitude or belief would help me move into action (if action is needed)/ acceptance (if acceptance is needed)?
How does it feel to imagine "trying on" that outlook?
What is the "hard reality" about the situation – the ”unchangeable truth” that is painful to me?
Do you want to stay with the feelings/sensations that result, until they subside?
What emotions/sensations do I notice now? How in or out of balance do I feel?
Do I want to stop here, or repeat the process?
Pointers
As you lead yourself through the process:
-If your answer to any of the questions is "I don't' know" (What I am feeling; What I need; What would be realistic, etc) just let yourself sit with the "not knowing"--don't rush yourself--and see if an answer comes to you.
-If it doesn't, go back to checking-in with your feelings/sensations and proceed from there.
To print off a PDF version: Restoring Balance Process by Christine Jensen.pdf
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Changing from the Inside Out: Skills for Resolving Emotional Eating, a workbook and class (if you are in the Portland, Oregon metropolitan area). Goals for the class and workbook: Explore the emotional aspects of your weight; Identify personal needs and how to meet these needs; Set realistic expectations; Appreciate & care for your body; Improve overall self-care; Practice eating for health & pleasure; and Create a fulfilling lifestyle. The workbook can be purchased individually for $20. It is EXCELLENT. Call or contact Christine Jensen, RD, Ph.D., individual and small group counseling, 8140 SW 146th Terrace, Beaverton, OR 97007, 503-641-9136, changingfromtheinsideout@hotmail.com |