Hey everyone! I am feeling so much better, finally! I have really been feeling the consequences of taking a week off from all my wellness activities though. I stuck to my diet throughout the week but wasn’t able to get my exercise in or get out of the house much. When I started walking again this week I could really tell I had taken a week off.
This all left me feeling a bit like I had a huge setback. It wasn’t really a scale setback, I ended up losing 19 pounds this week from all the IV fluids and water weight coming off this week. But on the progress, I was really depressed and bummed out all week. I was doing so well with exercise, energy levels, and had the diet down. So I guess you would say I had a mental setback. I really felt the depression and lack of motivation creeping in on me being stuck at home for several days. It’s funny, the old me would have been fine staying at home and not leaving the house. The new me was going crazy and feeling like I was letting myself down.
So this week’s journal prompts are all about setbacks and negative thinking. That is what I am working on this week in my journal and I wanted to share some of the things I’ve found that is working for me.
This week’s theme is Setbacks!
Setbacks are normal. NO ONE should ever be made to feel bad because they make a mistake or have a setback of any kind!!! I know there are a lot of people who like to give me negative feedback, that’s fine but in the real world of weight loss mental and weight setbacks are part of the process.
I know it’s Tuesday already, but play some catch-up today. Spend some time figuring out what your setback is. Today’s journal prompt is to explore your setback. What are you considering your setback? Did you have a weight-loss stall or gain? Is a mental setback like I had? Motivation? Write it in your journal.
Include your thoughts and feelings about your setback. Write down what the problems are around your setback. For me, it was physical limitations and negative thinking. Journal everything you can about your setback, the cause, and your feelings surrounding it.
Now that you know what your setbacks are and the reasons behind them let’s spend the rest of the week overcoming common problems that cause setbacks. Today we will focus on our why. One of my biggest issues is motivation. It really helps me to focus on why I want to lose weight. Write down in your journal what your why is. It could be one thing or many things.
If you like arts and crafts create a visual why. Create a vision board to hang up so you can see it every day. My why is my family, I want to be here for my girls. So I have made some mini vision boards and hung them up in the kitchen. I even keep on in my purse to remind me what I’m working for. It’s helpful if you ever find yourself struggling. Just pull it out and remind yourself why you don’t need to eat out or why you need to find the motivation to get to the gym to walk.
One of my biggest problem areas is negative self-talk. I tend to convince myself that it’s easier to stay home, not work out, etc. I really have to fight myself and my thinking. The best thing I have found to do that is just restructuring my negative thoughts. Sometimes they sneak up on though and I don’t really notice them. So in your journal write down any negative thoughts you are having when it comes to your setbacks.
I have a free worksheet below, it’s one I have shared in the past. You can write these down in your journal or use my printout to help you restructure your thoughts. Identify the negative thought, write down why it is false, create a new positive thought about that situation, and then create a positive affirmation. Now, whenever you notice that negative thinking creeping in on your use your positive affirmations to overcome them!!
Another type of negative thinking that I struggle with a lot is “All or Nothing Thinking”. This is the concept that you have to be perfect or it’s not worth doing at all. Anyone else have that? I do this a lot and it has led to me going from losing 150 pounds to gaining it all back. I will make a mistake and then just throw in the towel. Instead of learning from the setback or mistake I just give up on myself. This is a very dangerous type of negative thinking for me.
For today, I have created a new worksheet or you can write it down in your journal. The process is the same as yesterday. Write down the situation that led to your all or nothing thinking. Write out all of your thoughts and feelings about that situation. Identify the all or nothing thoughts you are having and then refute them. Why is it false? Restructure them into positives.
Happy Valentine’s Day! Remember to love yourself! One thing that really helps me with setbacks is refocusing on my goals. If you have set some goals for yourself then take some time refocusing today. Look back in your journaling and review what you wrote down. Are you on track? Do you need to make adjustments? Do you have new goals you need to set? Sometimes seeing your goals and remembering what you are working on will help improve your motivation.
If you have not set goals for yourself yet then spend some time doing that today. I have a free worksheet you can print out to help you create SMART goals for your weight loss. It is important to have a goal in mind while you go through this process. Create some long term goals but also some easier short term goals to help keep you motivated and not feeling overwhelmed.
I know that I could not do this without support. I think that is why it is so hurtful to get negative messages, those things are little bombs waiting to destroy my motivation. This is why I delete and block all of those people. Instead, I surround myself with positive support. Support is my biggest tool to help with my success. So today let’s create our support system. It is important to write it all down so you can easily refer to it when you need extra support. I suggest you make this detailed. Don’t just write down their first name. Put in their name, phone number, email, etc. That way when you are struggling you can easily open up that journal page and make a phone call if you need to.
I have created a worksheet for you that you can download below or just create a support page in your journal. If you are really artistic then have fun with them. Keep it handy. I know when I used to do drug and alcohol counseling I would have my clients create an index card with their support people to carry with them at all times. I do this too, I keep it on my phone but I have all the numbers I need ready to go just in case.
It’s Sunday! You made it through the week, you are awesome. Write down everything you did this week that was positive!! Celebrate with a happy dance! Today’s journaling is about stress. I just did a week’s worth of journal prompts all about stress. If you did those post then spend today reviewing your stress levels. Write down in your journal any observations you have about any stress from setbacks or from the week.
If you have not done those posts you can see them here! I spent a lot of time on these posts and worksheets. They really helped me with my stress levels and I’ve gotten some great feedback about them. So check them out, try the worksheets. Make sure you are keeping your stress levels in check. High levels of stress can lead to negative thinking and then setbacks.
Let me know in the comments what setbacks you are struggling with and what works for you in overcoming them!!