Is it cheating or are you on a break?
Sticking to a health plan can be challenging. At times, you might be tempted to “cheat” or to give up altogether. Instead of sabotaging your progress, taking a break from your health plan can be an effective strategy. If you feel overwhelmed or notice a toll on your mental or emotional wellbeing, it might be time to be less restrictive with your health plan. Read on to learn how to take a productive break that won't derail you from your goals…
reaching overwhelm
Following a health plan can feel like riding a roller coaster. It’s a tired but true metaphor. There are the ups and downs of your emotions, twists and turns of your routine, and times of enthusiasm mixed with times of wanting to jump off the ride altogether. Whether it’s an eating plan, an exercise regimen, or a meditation practice, there is a reason you’re making a change. You’re doing your best to stick with it because you’re confident it’ll leave you feeling invigorated.
But what happens when the ride drags on, when the climbs to the peaks become more of a struggle, when the gentle slopes downhill become steeper and faster? What happens when the challenge isn’t fun and exciting anymore? Most people start questioning their decision and finding ways to slowly slip out of the restraints – anything to get back to stability!
Now, imagine you’re on the roller coaster, feeling overwhelmed and ready to bail. Imagine releasing that giant, over-the-head, chest harness thing (you know the one!) in the middle of all the commotion. You’re going to fly off into the abyss, and if we ever see you again it’s highly unlikely that you’ll be keen to hop back on the coaster any time soon! Doesn’t seem like a helpful strategy, does it?
how to cope
So, what should you do when you feel overtaken by the ride? There are a lot of reasons to encourage someone to hang on until the craziness subsides. Sometimes discipline and commitment to the process lead to results without negative side effects. There are times, however, that we need a break. Healing can be an emotional process in which powering through isn’t always the best strategy. One can only feel isolated from holidays, vacations, and social time with friends for so long. Even worse, extreme dedication can lead to an unhealthy relationship with food, exercise, or your emotions.
When it all begins to feel like too much, it can be beneficial to take a well thought out pause for your emotional health. Use these tips and strategies to take productive breaks from your plan that leave you ready to tackle the rest of the journey from a place of strength and excitement. (Note: talk to your doctor or coach to make sure the break you want to take is safe!)
strategies for taking a productive break from your health plan
Reframe the metaphor.
On a roller coaster you are a passive passenger, subject to a predetermined track and speed. That’s all fine and dandy while things are going well, but when things get tough, a lack of control can lead to overwhelm. Consider starting your journey with a different metaphor in mind. Don’t buckle up for a roller coaster ride. Instead, throw on a captain’s hat, assume your position of power, and prepare for your journey. You have already used your power by deciding to set off on an adventure. Stay in that headspace as you choose your path, plot your course, and ready your chosen mode of transportation. Remember that you are in control of your restraints, for better or worse, even if they have been suggested by an expert. They are there to keep you safe and to guide you, but you have the power to loosen them when they get too tight. The ride might get bumpy if you do, but that’s your choice, and it’s within your power to tighten them back up again.
Call it a break, not a cheat.
Ross from Friends would agree - it’s not cheating if you’re on a break. The cheat mentality leaves some people feeling like failures and leads others down a compounding path of more cheating (“I’ve already gone off the wagon, so might as well live it up!”). It’s okay to rewire your thinking here. Add “break if needed” to the plan, and know that the option is there if you need it. If you find that allowing for breaks leaves you tempted to stray from your plan when you’re not actually in overwhelm, this might not be a helpful strategy for you.
Know what overwhelm looks like / chek in along the way.
How will you know when it’s time to take a break? Think about times in the past when you have let something drag on when you shouldn’t have. Have you ever reached a point of exhaustion where you gave up on your goal? Have you ever become so obsessive or frustrated that you self-sabotaged? Make clear in your mind what your “danger” point looks and feels like so that you’ll recognize it if it happens again. Check for signs along the way.
Instead of leaping off the path, slow the drive down and make a change if necessary.
When you feel overwhelmed, slow down and assess. Drop into a place of mindfulness and check in with yourself. What are you feeling? What do you need? Avoid making impulsive decisions for immediate gratification.
When you need a break, make the decision from a place of power and make sure you have a plan to get back on track afterward.
There may come a time when you check in and notice signs of overwhelm. Instead of giving into impulses and feeling a loss of control, remain in the captain’s seat and chart a plan for taking a break. Use the following dialogue to think through your decision:
“I’m going to ___ . When/After I do, I will feel ___ and that’s okay because ___.”
“I’m going to get back to my plan by ___. Challenges will be ___, but I can work through them by ___. I want to get back on track after my break because ___.”
If the consequences don’t seem worth it, don’t break from your health plan. As Dr. Will Cole says, choosing to avoid things that make you feel bad is a form of self respect.
Reach out for an accountability partner, if needed.
It may be helpful to ask someone to check in to make sure you’ve returned to your health plan after your break.
Recognize when you’re not acting from a place of power.
If you find yourself impulsively doing things outside of your plan, it might be time to exercise your power and tighten the restraints. If you’re grabbing cookies for a snack, skipping workouts, staying up late to watch movies, etc. without planning for them, take a moment to think about what you’re really looking for in those moments. For example, if you’re looking for social time, schedule a walk or an early movie night with friends. If you’re in burnout mode, plan for a break and a return to your health plan following the steps above.
Assess the results
After you eat the cookie or skip the workout, assess how you’re feeling. How do you feel physically? Mentally? Emotionally? Was the break worth it? If so, know it’s an emergency tool you can use next time you’re in overwhelm. Resist the urge to add it to your daily toolbelt! If the break was not worth it, throw it out of your toolbox completely. You know yourself, and you know your body. Respect your goals and only use this strategy if it’s helpful in moving you forward!
finish strong
When you take a break, enjoy the moment! Fill up your emotional tank, hop back on the path, and finish strong and in control. The steep ups and downs will eventually become rolling hills and then flat road. It feels good to coast into your parking space.
For a short-term intervention such as an elimination diet, the road ends and you’re off to the next leg of your journey. For some people, such as those with chronic conditions, “finishing” the journey might mean going into maintenance mode. Instead of coasting into a parking space, this might look more like getting off the twisty, hilly path, but maintaining control and upkeep of the car. Regardless, be proud of your progress, learn from your experience, and continue to live in your wellness power!