Healthier Choices

Making Healthier Choices Using The Three Ds

True Confession: I am tired of Covid-19! I am looking forward to life without masks and recognising people from their whole face, not just their eyes and eyebrows! I am also looking forward to hugging, kissing and handshakes – each of which, I also confess, I took for granted!

Covid-19, referred to as a “novel coronavirus (nCoV)” is a new strain, and not something we lived through before. We have no previous experience or benchmark so our reactions to Covid-19 are also novel. We can expect to be somewhat ruffled by this pandemic.

Humans, by our very nature, are creatures of habit and we like to think that we know what our future holds. We may feel a little cautious about our future because we do not have an end date for Covid-19. However, if we stay focused on the present, make healthy choices and form beneficial habits, we will be better able to face whatever lies ahead. Making healthier choices helps us feel good in the moment and is an investment in our future health.

The decisions we make today have the potential to affect and impact us long-term. We rarely keep that in mind when we overindulge in highly processed foods, use drugs, drink alcohol, smoke, drive irresponsibly etc. While watching tv we might consume snacks simply because they are close by but not because we are hungry. The process of eating is often automatic rather than consciously slowing down, savouring aromas, sensing textures and tasting our food. Making a conscientious effort to enjoy every morsel that we ingest is a mindful, healthy choice.

We are never too old or too out of shape to make healthier choices – it is never too late!

Making healthier choices can include drinking more water, increasing cardio fitness and resistance training, reducing stressors, eating nutritious foods, quitting (or cutting down) smoking, improving our sleep routine, limiting screen time, stopping self-injurious thoughts or behaviours, connecting more with others, saying ‘no’ to things we don’t want to do – the list is endless! The benefits of making healthier choices can include feeling more confident, weight loss, improved mood, body strengthening, reducing the risk of health-related issues such as type 2 diabetes, heart disease, cancer, obesity etc.

Make a plan by setting some goals that are reasonable, achievable, and specific. It can be difficult to make healthy choices even when we know that making the right choice is rewarding – we are human and fallible and succumb to temptation and give in to old habits!

The more often we make healthy choices, the easier they become. Acknowledge your decisions and choices. Whenever tempted to do or choose something unhelpful or harmful, use the three D’s.

DELAY, DISTRACT, DECIDE

When craving something unhelpful (or harmful) delay by a pre-determined x number of minutes and the craving will pass. If we can learn to postpone immediate gratification we are winning!

Whenever a craving starts, distract yourself. Ideally (if possible) do something sporty or at least something physical to help focus your attention and distract your thoughts (away from the craving).

After you delay and distract yourself from the craving, decide that you are not going to do whatever it is you initially craved.

Remind yourself of your reasons to change and the advantages of leading a healthier life and making positive choices.

Rather like life, our plans are not always spot-on. Whenever there is a setback or upset (or a not-so-healthy choice), resume quickly and get back on track as fast as possible. Life is not linear or straightforward. Keep yourself forward-facing, looking towards the future.

Remind yourself that you’re doing your best, keep moving, stay active, hydrate with water and find joy (it’s everywhere – it’s hiding in open view)!

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Take positive action!

Make the most of the okay/good times so we can be better equipped for difficult times. Life is messy and complicated. Here are some ways to take positive action to help us feel better and cope well with whatever comes our way.

We have one body. Care for and cherish it. When we are fit, we feel strong, confident, and ready to face the world head-on.

Eat foods that are not processed. Enforce that rule for children in the run-up to mealtimes (e.g. veg, fruit).

Drink water first thing in the morning and hydrate throughout the day. Get up earlier than you currently do. Use that time to stretch and write a plan for the day ahead.

Love yourself right now. Do not wait for some imaginary point in the future. You are the youngest you will ever be today!

Be amused by simple things. Laugh at your mistakes. Stop taking yourself seriously.

Be mindful of wandering into unhelpful and unpleasant thoughts about either the past or the future. Recall past events to examine the lessons learned but not to give yourself a hard time. The future is imaginary. When we start a sentence with “what if…..” it’s usually an anxious thought. We rarely say, “what if it’s a raging success” or “what if I love it”. Make plans and set goals. Take control of your thoughts and tackle your worries by becoming aware and challenging any negative inner dialogue.

Give praise generously (yourself and others).

Practice the skill of living in the moment. Learn a relaxation technique such as calm breathing, yoga, meditation etc. Watch birds feed or the trees move in the breeze. Walk barefoot in the garden or beach. Create space in your day to create space in your mind.

Smile. Even if wearing a mask. It lifts your mood.

Stay connected to others. Phone people for a chat. Better still, meet someone for a walk. Offer help whenever you can. Say “no” whenever you can’t. We feel good when we are helping. Bake for neighbours or give friends flowers from your garden. Treat yourself to things you enjoy such as a bubbly bath.

Comparisons never work and they don’t change anything! Stop mind reading or guessing what others think.

Be gentle in your thoughts, behaviour, and words.

Schedule time every week to tackle your worries. Write them down, examine them. Make a plan of action. Ask yourself what advice you’d give to a close friend about a problem you face and then take your own advice! Allow people to help you. Seek counsel and support.

Complaining or gossiping do not bring about positive change.

Learn to let go of your attachment to physical things. De-clutter. Let go of the past and of unrealistic expectations.

Forgive as best you can. Accept whatever wrongdoings that happened. Leave your past in the past and learn to be forward-facing (towards your future). Despite all that has happened, you are alive. Celebrate living.

We are all human. We make mistakes. Everyone is vulnerable. We all have a breaking point and a limit. You never know what is going on in someone’s life or head. Always be kind.

You hold a unique place in this world.

You make a difference.