Difference between revisions of "Build Self‐Control"
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#* For example, if spending money or shopping is one of the areas that you want to build self-control, place a twenty-four-hour hold on any purchases before you buy anything. You can write down in a small notebook what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s). | #* For example, if spending money or shopping is one of the areas that you want to build self-control, place a twenty-four-hour hold on any purchases before you buy anything. You can write down in a small notebook what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s). | ||
#Try belly breathing. This suggestion can come in handy if you are trying to quit smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, and focus on breathing from your belly. Remind yourself that a craving is just that, a craving, it is not a necessity. Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.<ref name="rf15305">“Revisiting the Restorative Effects of Positive Mood: An Expectancy-Based Approach to Self-Control Restoration.” Egan, Patrick M.; Clarkson, Joshua J.; Hirt, Edward R. Journal of Experimental Social Psychology. Mar2015, Vol. 57, p87-99. 13p.</ref> | #Try belly breathing. This suggestion can come in handy if you are trying to quit smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, and focus on breathing from your belly. Remind yourself that a craving is just that, a craving, it is not a necessity. Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.<ref name="rf15305">“Revisiting the Restorative Effects of Positive Mood: An Expectancy-Based Approach to Self-Control Restoration.” Egan, Patrick M.; Clarkson, Joshua J.; Hirt, Edward R. Journal of Experimental Social Psychology. Mar2015, Vol. 57, p87-99. 13p.</ref> | ||
| − | #* Try closing your eyes and breathing in slowly through your nose. Continue filling your lungs, fully expanding your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.<ref name="rf915" /> | + | #* Try closing your eyes and breathing in slowly through your nose. Continue filling your lungs, fully expanding your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.<ref name="rf915">http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response</ref> |
#Find a healthy distraction. You’ll find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge. | #Find a healthy distraction. You’ll find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge. | ||
#* Sometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend. | #* Sometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend. | ||
