Some strategies that have been helpful for others in coping: Mental Renovations, Companionate Activity Modification and Network Remodeling. (1) Mental Renovations consist of cognitive and emotional strategies used to change expectations of what is usually thought to be normal. An example of this would be (adjusting ones mind to think it’s ok if you can’t do something “normal” way but you can find another way to do it that fits your needs.) Companionate Activity modifications consist of making modifications that include activity adaptation and substitution and changes in timing, location, and intensity of companionate activities. An example of this might be (you’re physically unable to attend an outing with your child so you find another alternative activity of having quality time such as a dinner at home and reading together. Network remodeling consists of carefully allocating times and energy around your network. Carefully ration your energy. Prioritize and make lists of what’s important and what must be done and what can be put off for later.

Living with your Chronic Illness is not easy. It is a lifelong process that will require ongoing appraisal and reappraisal of every day and each situation. Understand and accept that it is nature of your illness to be unpredictable, intrusive, interfering, and erratic. Expect unexpected and make adjustments accordingly. As you are sure to go through periods of exacerbation of symptoms and periods of improvement it is natural for you to move back and forth in your level of acceptance and adjustment. Understand that acceptance and adjustment occur in ebbs and flows. Reference: 1. Duck S. & Wood J.T.: Confronting Relationship Challenges 1995

Cynthia Perkins, M.Ed., writer, educator, therapist/advisor/coach and Holistic Health Consultant Specializing in Life Management and Support for Living with Chronic Illness, Chronic Pain, and Disability as well as Sexuality and Sexual Intimacy. FREE Newsletter and FREE 30 minute Consultation http://www.holistichelp.netl

6. Call a friend. If you can get a buddy system going this can very helpful. Call your friend during times of weakness and talk it out. Make arrangements with your friend ahead of time and have a plan of action. Have your friend remind you of your goals or how badly you will feel after you eat them. Have specific phrases for your friend to repeat back to you.

7. When cravings come remind yourself that a craving usually only lasts a few minutes and it will be gone. Remind yourself that you will be able to have your reward on your specified day. Ride it out. After you ride it out a few times, it will become easier.

8. Reframe your thinking. For me it is simple to avoid unhealthy foods, because I simply do not desire to eat poison. I don’t want to do that to myself. So try to reframe your thinking about foods that you desire. Try to think of them as “poisons” instead of “delicious forbidden treats.”

9. Don’t let emotions build up. Express yourself regularly. Keeping emotions pent up can cause you to eat unconsciously. Unexpressed feelings can also decrease self-esteem and if self-esteem is low you will be more likely to give in to cravings.

10. Forgive yourself. When you fall down and give in to your temptations don’t beat yourself up for it. Forgive yourself and let it go immediately. Just start over again. No harm down. To criticize will only be self-defeating. Don’t let weak moment become a reason to stay off restrictions for a longer period of time or to give up. Just pick yourself and begin again. Don’t think of it as failure, but rather as a minor setback. Change happens slowly and usually involves many setbacks. It is a process.

Over time this will all get easier. Your body will begin to repair itself and it will stop craving unhealthy food eventually. It is a long process, but when you begin to see little steps of progress then you will feel more motivated. It will also take some time for your taste buds to adjust to alternative foods. Give it time.