Dear coaches,

I’m in a good long term process of weight loss & working on the last few pounds. It’s all going very well & I only rarely nowadays binge or overeat. However, yesterday I had a bad day that led to some overeating/binge eating. I will describe what happened through my models today – I hope it’s self explanatory – and I want some help please 1) in how to prevent this situation from happening again as I can totally see the sequence of events and 2) some ideas on which bits of this I could take to my next 20 min coaching as I want to think further about what happened.

Model on Unintentional Thought
C: Wednesday morning headache at work. Forgot to bring my migraine medication with me – only had ibuprofen. Was fasting.
T (thought process): I need to treat this migraine early. The ibuprofen will harm my stomach if I take it on an empty stomach. I need to break my fast and eat – my fruit (planned snack) will not be enough, may harm stomach. I need biscuits on top of that.
F: urge – desire for biscuits
A: I took medication, ate fruit, then went to office and had biscuits (which I don’t normally eat: I have a rule which works well, no biscuits or cakes for me at the office at all).
I then repeatedly went back to the office during the day and had more biscuits, sneakily – didn’t want colleagues to see.
I justified this to some degree by thinking of two things: first my headache and the importance of treating it; second by telling myself that since I ate some biscuits anyway in the morning, I might as well eat more.
I ignored the rational thinking in the background.
I went home in the evening and didn’t practice my piano telling myself this was ‘too stressful a day.’
I had a meal in the evening that wasn’t on my plan telling myself  ‘since I broke my plan/fast anyway today I might as well also have a dinner I desire rather than the planned one’
R: I created a situation where the whole day was structured around my urge to eat a biscuit or two, an urge which then expanded to the whole day

Model on Intentional Thought
C: Wednesday morning headache at work. Forgot to bring my migraine medication with me – only had ibuprofen. Was fasting.
T: I need to treat this migraine early. The ibuprofen will harm my stomach if I take it on an empty stomach. I need to break my fast & eat – my fruit (planned snack) will not be enough, may harm stomach. I will eat 2 biscuits and no more. (??? not sure???)
F: self caring
A: ???
R I take care of myself, treat my headache, address my urges