Introduction to Triggers Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

Overcoming Triggers to Relapse What are triggers to relapse The many faces of triggers which derail us How to identify them when they are happening What to do to overcome such triggers How to insure that triggers lose their power to derail in the future

1. Possible Triggers while in program Disillusionment with the program Fear that complete change will never come Anger at the slowness of change Discouragement at the size of change (amount of weight loss, rate of weight loss, etc.) Disbelief that to sustain the changed behavior requires a change in lifestyle Use of excessive rationalization as to why it is impossible for you to implement the full program at this point in your life Claims that you have no time to work on the necessary changes

2. Possible Triggers while in program Feeling as if you are facing a life of deprivation rather than feeling good about how full your life will be once you have implemented the lifestyle change Feeling that this takes too much effort, time, and money for the results Lacking in motivation to continue in your program of change Wanting to abandon your time-management schedule because it feels too demanding and intrusive Wishing you had never started this program of change

3. Possible Triggers while in program Faultfinding with the professional staff and fellow members in the program Looking for something wrong with the program, fellow members, or staff to justify your quitting Feeling bored or overwhelmed with the efforts needed to make the change in your life Not liking the "new'' you; feeling that the "old'' you wasn't so bad, was easier to live with, was happier, was funnier, etc.

4. Possible Triggers While in Program Fearful of others' newly found interest in you when before they ignored, shunned, or barely tolerated you Not really convinced of a need for change in your life Just wanting to achieve an end goal of change (healthy relationship with food, weight management and exercise program), and not wanting to change your lifestyle for full recovery Resentment that lifestyle changes require so much restructuring of your time, social support, and personal habits

Some Sources of Triggers Personal feelings and emotions at any time of day or night Times of days: on scale, meal times, work, driving etc… Times of year: vacations, holidays, anniversaries Words or attitudes of self or others Advertisements on TV, Radio, Billboards, Stores related to your trigger issues TV, Movies, Radio, Songs, Shows, with story lines related to your trigger issues

Watch Out for Emotional Triggers: Lack of commitment to change Lack of motivation Depression over the difficulty Boredom over the repetitious monotony Denial Discouragement Anger Suspicion Overwhelmed Resentful

Be on the Look out for Other Sources of Triggers Emotional Status Irrational Belief System Habitual Ways of Acting and Believing Value System Peer Pressure Overabundance of Choices Sense of Prosperity Propaganda Conspicuous Consumption