Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Think of 3 situations or events that are

usually stressful for you.

› Think of the “Who, What, When, Where”

associated with:

Over-eating

Feeling Stressed, Anxious, or Depressed

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Please take a moment and list out 2

motivating phrases that you can say to

yourself when feeling stressed or

tempted to over-eat.

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Is your surgery private or public?

•Find your comfort-zone

Are you scared of upsetting others or hurting their feelings?

•Use humor

•Use “I-statements”

•Be empathicAlexander, C. L. (2009). The emotional first aid kit (2nd ed.). West

Chester, PA: Matrix Medical Communications

Humor› “Stressed is desserts spelled backwards!”› [When offered a dessert] “Even though that has no

calories and zero fat I‟m scared I might still like it!”

I statements› “I‟ve decided to not eat desserts this T-Day.”› “I‟m really focusing on my health and my family and

I‟ve decided to change my diet.”

Empathy› “I know you worked really hard and I appreciate it.

I‟ll try a bite next time. I‟m just not ready yet.”› “I understand that this is different and maybe even a

little difficult. It is really hard and stressful to have someone changing traditions.”

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Please take a moment and list out 2

phrases you can say to others. Which

strategy did you use (humor, I-

statements, empathy)?

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Keep water in hand at all times.

Converse away from food.

Plan number of bites of each food.

Chew sugar-free gum when tempted.

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Please take a moment and list out 2

behavioral strategies you can use in

stressful or tempting situations.

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Find a quiet place and imagine yourself in your stressful situation.

• Use your 5 senses:

• What will you see, hear, feel, taste, and smell?

Imagine yourself using your 3-point plan successfully.

Practice this mental rehearsal several times

In other words…..

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Go to the hors d‟oeuvres table one time only (give yourself permission).

Keep water or non-caloric flavored drink on-hand at all times.

Talk about other subjects than food.

It is okay to either talk about your weight or not talk about your weight.

Have an escape plan.

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Stay Calm

• Many worry that food will get stuck or something will happen.

Ask to be seated near the restroom.

• If you feel sick, simply go to the restroom. Relax and take 10 deep slow breaths.

It is okay to special order your food.

• You can tell the waiter you‟ve had surgery or not.

• Order sauces, dressings, and butter on the side or “86” „em.

• Split your meal.

• Poor candle-wax on remaining food.

• Poor hot sauce or vinegar (bring with you) on unwanted food.

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

List the foods you choose to keep

•Foods with meaning or favorites

List the foods you choose to give-up

•Filler snacks, mindless finger foods you couldn‟t care less about

Set some rules now while you‟re rational

•Only 2 bites of my favorite

•No left-overs come home

Follow diet as-if it is not the holidays, with the exception of your favorites-list

Commit to continuing exercise or even increasing your regimen!

Ask family for assistance

•Give them your lists ahead of time

Consider having holiday meal somewhere other than your home

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications

You can find this presentation at:

Alexander, C. L. (2009). The emotional first aid kit (2nd ed.). West Chester, PA: Matrix Medical Communications