why is change so damn uncomfortable?!
Hey hey,
How was your weekend? Did you get hit with a fresh snow fall? We did!
For those who love the snow, I'm happy for you. Really I am.
Me, not so much. I mean, sure, it looks pretty and all that, but it makes getting around a bit of a shit show.
Even with the snow fall on Saturday night, I managed to have a pretty solid weekend, there were some ups and downs, so here's a quick rundown:
Ups:
4 Comedy shows. Did you know? Laughter releases feel good endorphins and helps with mood, decreases pain, activates and relieves your stress response, and reduces tension, pretty cool hey!
10 min ocean dip, next week I'm hoping to hit my goal of 11 mins.
I had some seriously delicious sushi for dinner on Saturday night.
I made the most amazing braised meat for Sunday night's dinner, and there's even leftovers for the week.
I filmed a bunch of new exercises for my Youtube channel.
I got a massage, which was lovely.
I had 3 awesome calls with clients on Friday, a topic that came up on one of the calls is the inspiration for today's newsletter.
Downs:
10 min ocean dip, lol, jk jk. The first 2 mins are awful though, but it's worth it in the end.
Low back pain that just won't quit.
The snow, ugh. lol.
And to top it all off, our washing machine decided to call it quits. Let's just say I have anywhere between 4-5 loads of laundry that are waiting for me once it gets fixed today--yay me!
So it wasn't all sunshine and rainbows, but it was pretty solid and I like to keep it real.
Let's get to the meat and potatoes...
One of my clients and I were talking about sitting with the discomfort of change, we were talking about something that was specific to her situation, but it got me thinking about how this applies to so many things when it comes to food, exercise, body image, etc., etc., etc.
So that's what I want to chat about it today's newsletter.
Behaviour change, especially when it comes to our relationship with food, exercise, and our bodies, can be challenging and uncomfortable.
Often, we cling to old habits and ways of thinking, even when we know they no longer serve us.
A common fear I often hear from new clients, "I know I need to eat more during the week but I'm afraid I'll still binge on weekends and then gain even more weight."
There's 2 options here:
1. Continue under eating during the week and binging on weekends...OR, choose differently.
2. Take, what will feel like a leap of faith, and start eating more during the week and watch your eating behaviours transform.
Other common fears that bring up lots of discomfort for different reasons: resting, eating sugar, less cardio and more weights, less running and more walking, less alcohol, eating more carbs, going out to eat, and not counting/tracking food.
So, why does change feel so hard and why is it so damn uncomfortable?!
Our brains don't like change because they are wired to seek out familiar patterns and routines.
When something changes, it disrupts those patterns and creates uncertainty, which can trigger a stress response in the brain.
This is why we often feel uncomfortable or anxious when faced with new situations or challenges.
However, with practice and repetition, the brain can learn to adapt to change and create new patterns and routines.
Avoiding discomfort only prolongs the change process and makes it more difficult to achieve our goals.
Here are some real-life examples, tips, and ideas to help with the discomfort of change for different behaviour changes:
For those who struggle with rest:
Accepting that rest is just as important as exercise in achieving fitness goals, and start adding rest days into your workout routine.
Add a de-load week approx. every 8 weeks.
Recognizing that taking a nap or slowing down during the day can improve productivity and mental clarity.
Instead of running, try walking.
Does meditation feel super uncomfortable? Try Yoga Nidra.
Relationship with food:
Expose yourself to fear foods regularly until the discomfort feels less intense. Repetition is key here.
Challenge long-held beliefs about certain foods being "good" or "bad", and find a balance that works for your body and lifestyle.
Relying heavily on counting your food? Try NOT tracking your breakfast. Or don't track on weekends. Create space between you and the behaviour.
Think about ways to add pleasure and joy to your meals, especially when you're trying to eat healthier.
Struggle with over-eating:
Recognizing when you're eating out of boredom or emotions, and finding alternative activities to cope.
Listening to your body's hunger and fullness cues, and learning to eat mindfully. ie. Look at your plate of food for just 5 seconds, and then you can go back to scrolling or watching tv;)
Breaking the habit of finishing everything on your plate, and being okay with leaving food behind when you're full. How does it feel to leave 2 bites behind? Probably pretty uncomfortable if your default is to finish everything even when you're stuffed.
Practice sharing food. It's not a race.
Afraid of dong less cardio and more lifting:
Recognizing that lifting weights can be intimidating, but it's worth it for the strength and body composition benefits.
Letting go of the belief that cardio is the only way to lose weight or be fit.
Sweating and soreness isn't an indicator of an effective workout.
Embracing the discomfort of trying new exercises and feeling like a newbie again.
Things I've changed that required A LOT of discomfort at first:
🌻Only drinking 1 cup of caffeinated coffee/day. (I used to drink minimum 5 cups)
🌻I stopped chewing packs and packs (and packs) of gum, in the past, this was how I tried to suppress my hunger.
🌻Leaving food on my plate when I felt satisfied.
🌻Eating sugar and processed foods and realizing I was TOTALLY fine.
🌻Doing WAY less cardio and instead, focused my time and energy on lifting. (hello muscles!)
🌻 Eating more during the week to stop binging on weekends. (This was life changing)
🌻 Eating more during the day to stop over-eating after dinner. (also life changing)
^^NONE of these things were comfortable,but they were all worth it.
If you're working on creating a new habit or breaking a habit, belief, or anything that's not serving you, expect the discomfort.
It's normal.
And know that it'll most likely pass with repetition, compassion, and thinking about the long game.
Sending strength + encouragement,
Alicia
PS. Want to improve your relationship with food? Work on physique goals? Establish healthy habits, for good? APPLY for 1:1 Health CoachingHERE