Models on Overeating


C: I planned 90 minutes to travel to an appointment, have the appointment, and travel back home. It actually took 4 hours.
T: That was a horrible experience and I need to make myself feel better.
F: Stressed.
A: Buffer by going to a restaurant for dinner and eat off of plan – lots of bread, cheese, and a drink with dinner.
R: Meeting my weight loss goal is delayed.

Intentional Model:
C: Overate and stomach feels heavy three hours later.
T: Tomorrow is a new day. I can still meet my weight loss goal by the end of the year.
F: Hopeful
A: Make food plan for tomorrow.
R: Continue weight loss journey

My usual unintentional model for potential other upsets:
C: Unexpected event
T: I hate this, my entire day is ruined
F: Stressed, angry
A: Buffer with eating
R: Stay very overweight

Intentional model:
C: Unexpected event
T: My goals are important to me, no matter what happens.
F: Committed
A: Stay on plan
R: Reach goals

I tried that Intentional model today, but I didn’t believe the thought “My goals are important, no matter what” enough. “I need to sit down and relax and enjoy a meal” was a stronger belief. Or maybe the belief is, “I can’t recover and reset from an event like that without a big meal to make me feel better.”
Yes! That’s it. That’s the belief driving this issue. “I CAN recover and reset from an event like that without a big meal.” How do I come to believe that?